Let’s Use Brownies to Reach Your Daily Fiber Intake

Click here to get your copy of the Black Bean Brownie recipe!

What is One of America’s Favorite Desserts?
The answer is brownies.  People like them so much according to research by the team at How Stuff Works. Brownies are ranked top 4 out of 10 as the most popular dessert in America.  Over 166.68 million Americans purchased dry brownie mixes in the United States in 2019, according to U.S. Census data and Simmons National Consumer Survey.

How Much Fiber Should the Average, Healthy Adult Consume?
The Food and Nutrition Board of the Institute of Medicine at the National Academy of Sciences report the adequate intake of fiber is 14 grams total fiber per 1,000 calories, or 25 grams for adult women and 38 grams for adult men. The average American consumes 17 grams of fiber per day suggesting only 5% of the population meets the adequate intake.  Actually 17 grams surprises me because most of my clients consume much less fiber when they first start working with me (averaging ~10 grams/day).

Higher intake of fiber is associated with a decrease in the risk of developing certain chronic diseases such as cardiovascular disease, type 2 diabetes, gastrointestinal issues, some cancers as well as lower body weights.  Fiber also helps us feel fuller for longer spans of time.

Excellent Food Sources of Fiber:
Fruits, vegetables, whole grains, nuts, seeds, and legumes (like black beans) are good sources of fiber.

Wait, back up… black beans.  Let’s note that. 

Super Fantastic Solution:
Americans are crazy about brownies and American’s intake of fiber is not optimal.  Why not get fiber in your brownies? Voilà.

Here’s a recipe for Black Bean Brownies that is delicious and nutritious with about 120 calories, 4 grams of fiber and 4 grams of protein per serving.  Plus, they freeze well in individual portions so you can pop one out when you want something sweet and/or need to boost your day’s fiber intake. 

Yours in good health~