FOODS
HIGH IN
SOLUBLE
FIBER
Lima beans
½ cup= 3. 5 grams
Orange
1 medium= 2. 6 grams
Boost your immune system with—surprise—soluble fiber
Feel Better—Fast!
Nutrition
Move over, vitamin C.
New research shows that
large amounts of soluble
fiber—the kind in avocados,
oranges, and figs—can speed
up your recovery from bacterial infections. “Soluble
fiber changes immune cells
from being pro-inflamma-tory warrior cells to anti-inflammatory peacekeeper
cells,” says Gregory Freund,
M.D., of the University of
Illinois. Here’s why: Soluble
fiber boosts production of
the protein interleukin- 4,
which stimulates the body’s
infection-fighting T-cells.
Two types of fiber, soluble
and insoluble, are found
in all plant foods—fruits,
vegetables, legumes, and
whole grains. Citrus fruits,
berries, and flaxseed are
good sources of soluble
fiber; wheat bran, barley, and
other whole grains tend to
be high in insoluble fiber.
Both types of fiber are key
to a healthy diet. “I recommend people get at least 6 to
8 grams of soluble fiber per
day,” says James Anderson,
M.D., of the National Fiber
AR TI-FAC T A medium artichoke offers 4. 7 grams of soluble fiber.
FOLLOW
YOUR FOOD
Council. The FDA endorses
a total daily fiber intake of
28 grams for women and 36
grams for men.
It’s easy to add fiber to
your diet, says dietitian
Molly Kimball. “Toss 2
tablespoons of flaxseed
into your oatmeal and you
double your fiber content
from 2 to 4 grams. Or eat a
poached pear for dessert for
another 3 grams of soluble
fiber.” —Holly St. Lifer
CHEW ON THIS
By Brian Wansink, Ph.D.
Tainted lettuce, dirty
spinach—no wonder
people want to know
where their produce is grown. Now
more companies are
telling them. Fresh
Express tracks about
50 million bags of
salad each month
via its Leaf Locator.
And HarvestMark
links to 150 growers,
who farm everything
from Driscoll’s berries to Del Campo
tomatoes. Buyers
simply enter a food’s
bar code online for
its safety status
and farm location.
“Tracing services
help consumers
quickly identify
products that may
be tainted—helpful
in case of recalls,”
says Ray Gilmer of
the United Fresh
Produce Association. —Leslie Quander
Wooldridge
TOP ROW, FROM LEF T: MARK SCOT T/GE T T Y IMAGES; VEER ( 2); ARTICHOKE: JAMIE CHUNG; FOOD
STYLIST: KAREN EVANS; ILLUSTRATIONS, FROM TOP: OLIVER MUNDAY; CHRISTOPH NIEMANN
Before gorging on Swedish meatballs at a smorgasbord, ask yourself, “Is this a meal or a
snack?” You’re better off viewing it as a meal. At the Cornell Food and Brand Lab we invited
122 people to a buffet reception. We told half of them the fare was a snack and the other half
it was a meal. Those who viewed the edibles as a snack ate 22 percent fewer calories (416
versus 531). But get this: The “snackers” then went home and ate a full dinner. So when party
food looks healthy, make it a meal—you’ll eat less for the remainder of the day.
ENJOY THE BUFFET (THE LOW-CAL WAY)
