September is one of my favorite months of the year: the autumn breeze makes its subtle first appearance, I get to start cooking with pumpkin again (without people thinking I’m crazy), and (above all) it’s APPLE SEASON! There are so many delicious ways to eat an apple: fresh, baked, dried, or sautéed in savory or sweet dishes. Besides all the yummy food, it would seem that the old adage, an apple a day keeps the doctor away, may actually have some truth to it.

Apart from being packed with vitamins and minerals, apples are a great source of fiber. Why is everyone so fussy about fiber? Maybe it’s because adequate fiber intake can reduce cholesterol levels, moderate blood sugar, and prevent colon cancer. Unfortunately, most people aren’t eating enough of it. There are two types of fiber, each with its own amazing health benefits:

  1. Soluble Fiber is the softer fiber. As soluble fiber is digested, it binds up water, cholesterol, and fats, forming a gel which is then passed in your #2! This mechanism leads to decreased serum cholesterol levels AND decreased fat absorption, leading to lower serum triglycerides. Truly, if scientists could harness the power of soluble fiber in a pill, the world would be clamoring for it. Here’s the catch: the human digestive tract is approximately 9 meters long, and the gel formed from soluble fiber travels very slowly. Fortunately, this slow-movement is why fiber keeps you fuller longer. The unfortunate news is that without eating insoluble fiber, soluble fiber’s dawdling can cause an uncomfortable situation called constipation.

Good sources of soluble fiber include:

  • Oats & oatmeal
  • Barley
  • Legumes
    • Peas
    • Lentils
    • Beans
  • Potatoes
  • Bananas
  • Avocado
  • Apples, pears, peaches, plums.
  • Brussels sprouts
  • Onion
  • Green Beans
  • Broccoli
  • Seeds
  • Winter squash (pumpkin, butternut, acorn, etc.)
  1. Insoluble Fibers come from “roughage” and naturally detoxify the body. These little guys travel swiftly through the digestive tract, cleaning out unwanted toxins and wastes- all the while prodding along its slow-moving friend, soluble fiber. In addition, insoluble fiber’s speedy transit can inhibit cholesterol synthesis and tumor formation. The good news is that insoluble fiber is also non-digestible- meaning, our body derives no energy (calories) from it. However, it is degraded and fermented, encouraging the growth of good bacteria in the colon. A word of caution: insoluble fiber increases regularity. Beware- eating large amounts of insoluble fiber can lead to diarrhea, gas, and bloating. To prevent these symptoms, it is important to stay hydrated.

Good sources of insoluble fiber include:

  • The skins of fruits and vegetables
  • Berries
    • Blackberries
    • Raspberries
    • Strawberries
  • Bran (wheat, oat, etc.)
  • Whole wheat & other whole grains
  • Green leafy vegetables
    • Kale/spinach
    • Lettuce
    • Broccoli
  • Celery
  • Asparagus
  • Carrots

The American Institute of Medicine recommends that women eat 25 g total fiber, and men eat 38 g total fiber, per day. Whereas, the average American consumes only 15 g fiber per day. For optimal health, make it a point to be fussy about your fiber intake. Like I said, an apple a day couldn’t hurt!

Apple Season wouldn’t be complete without apple treats. Delightful Baked Apples are a sweet and satisfying, high-fiber twist on an autumn classic.  Enjoy!