The American Cancer Society* recommends eating a variety of plant-based, fiber-filled foods as one way to help prevent diseases such as colon cancer. We recommend that men get 38 grams of fiber per day and women get 25 grams. Find out which foods are high in fiber.
Try this flavorful way to incorporate more fiber into your diet — from our very own Dr. Preston Maring’s recipe blog.
Kale and Roasted Vegetable Soup
3 medium carrots, cut into 1/2-inch slices
2 tomatoes, cut into wedges (or 1 15-ounce can of no added salt tomatoes)
1 yellow onion, peeled and cut into 6 to 8 wedges
6 big cloves of garlic, peeled
1/2 butternut squash, peeled and cut into cubes (you can also use eggplant)
1 bunch of kale, stacked, rolled up, then thinly sliced
1 can cannellini beans, drained, or 1 1/2 cups freshly cooked white beans
6 cups vegetable stock
1 heaping teaspoon dried thyme or a palm-full of fresh thyme sprigs
1 bay leaf
salt and freshly ground pepper to taste
Nutrition information per serving:
Fat: 4 g
Saturated Fat: 1 g
Trans Fat: 0 g
Cholesterol: 0 mg
Carbohydrate: 49 g
Fiber: 11 g
Sugars: 7 g
Sodium: 192 mg (without added salt)
Protein: 19 g
*Kaiser Permanente is not responsible for the content or policies of external Internet sites.Back to top
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