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Increasing Fiber and Roasted Carrot and Beet Soup Recipe
By Hanna Boyl

It’s the perfect time of year to enjoy a nice warm bowl of soup. This recipe is packed with flavor, nutrients, and fiber!
This soup has a variety of vegetables, limited sugar, and if you wanted, you could even add more protein with beans or
meat. My favorite thing that sticks out about this soup is the fiber content.

Fiber is an amazing component of foods we eat on a regular basis like fruit, vegetables, rice, whole grains, beans,
nuts, and seeds. Unfortunately, on average, we’re only getting 15 grams of fiber per day when its recommended that men
get 38 grams and women, 25 grams. The benefits fiber has on your health include lowering cholesterol levels, stabilizing
blood sugar, promoting healthy digestion, satiety, and even there’s even a correlation with longer life span.
Including more fiber in our diets seems like a no-brainer; so, we need to figure out how to work these foods in. Identify
high fiber foods using nutrition labels, the internet, or even just select more fruits and vegetables and start adding them
into your diet! High fiber foods are those that contain 4 grams or more per serving. This soup has 8 grams per serving! For
women, this is close to one-third of your daily fiber requirements. Other high fiber foods include: raspberries (1/2 cup = 4
grams), black beans (1/2 cup = 7.5 grams), pears (1 medium = 5.5 grams), broccoli (1 cup = 5 grams), potato with skin (1
medium = 4 grams).

If you’re not used to eating large amounts of fiber on a regular basis, and you decide to increase your fiber intake too
quickly, you may notice some GI upset. If this happens, it’s just because your gut isn’t used to it! Scale it back, and prog-
ress slowly to get closer to that recommended amount of fiber each day.

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