DCNS Blog April 2026 - Focus on Fiber
- Denise Chapel
- Apr 16
- 3 min read
What is Fiber and Why is it Important?
Last month, we explored the food trend of increasing protein in your diet by adding chia seeds as an extra protein source. This month, our focus turns to balancing protein intake with making sure you have enough fiber and stay hydrated. According to UCSF Health (*See below) fiber is essential for maintaining digestive health and reducing cholesterol levels and avoiding certain chronic diseases.
Foods that contain fiber offer both insoluble and soluble varieties. Insoluble fiber does not dissolve in water, while soluble fiber dissolves in the bloodstream. Both types are crucial for keeping the digestive system healthy and functioning well, helping to prevent diseases and chronic conditions.
Finding Your Fiber Needs
To determine how much fiber you need, start by considering your own dietary needs and any health conditions you may have. It's important to consult with your physician and dietitian before making any changes to your diet. Below you will find some reliable website resources for recommended nutrients and fiber. These sites offer reliable information on maintaining health and a balanced diet.
Creative Approaches to Adding Fiber
Although grains, beans, and breads are often thought of as primary sources of fiber, adding more fruits and vegetables to your meals is also a great way to increase your fiber intake. This month, we will explore ways to elevate fruits and vegetables in your menu beyond simply eating them raw or boiled
Here are some examples of how to get creative with adding fiber to your menu:
Slow bake seasoned and lightly oiled greens like kale or Swiss chard for crispy chips. Broil sweet potatoes, onions, broccoli, or cauliflower with oil and spices for tasty sides.
Cut carrots and zucchini into thick strips, season, brush with oil, and serve as snacks.
Try broiling tomatoes or peaches and topping them with vinegar or olive oil.
Puree fruits or veggies, such as grapes, cranberries, raspberries, or squash, add flavor to savory dishes as sauces or garnishes.
Chop sweet potatoes can thicken soups and boost texture and sweetness.
Updates from the Garden
Unpredictable weather in our region has caused plants to mature sooner, with pests like aphids and slugs emerging and affecting plants with tender leaves and that are going to seed. We are using organic methods, like Neem oil, garlic water (from garlic skins) and removing diseased or infected plants to keep the bugs and diseases from spreading to healthy plants.
Our over-wintered peppers that we kept from last season, haven't completely bounced back, so we'll plant new one's next month. However, strawberries are holding up well. Warmer temperatures have sped up plant growth so we're also mulching the plot, re-seeding empty areas, and preparing to re-plant plants that are bolting, or that have matured and are going to seed.
What We're Planting this Month: (Zone 9b)
Lettuce Perilla & Ssukat Romaine Red Leaf Cabbage (flat head) Parsley Strawberries Garlic | Tomatoes - 3 varieties Early Tomatoes, San Romano, Cherry Bell peppers Onions (bunching green & white) bulb Radishes (bell) Carrots | "Volunteer" Melons or Squash (seeds that sprouted from last season) Bitter Melon Zucchini (possibly) Basil Celery |
Share Your Experiences
Try this month’s DCNS recipe: Vegetable quiche with spinach, bell pepper, and onions. It’s a great way to add more fiber, vitamin C, and vitamin A to your meals. Share your experiences and favorite recipes by emailing us at: chefrdmph@yahoo.com
References:
1-UCSF Health Patient Education website: https://www.ucsfhealth.org/health-articles/increasing-fiber-intake
3 - Fiber Fact Sheet - International Food Information Council - https://ific.org/resources/articles/fiber-fact-sheet/
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