Vegetarian Quesadillas: delicious + easy + loaded with fiber

Dietary fiber — found mainly in fruits, vegetables, whole grains, and legumes — is probably best known for its ability to prevent or relieve constipation. However, foods containing fiber can provide other health benefits such as lowering your risk of diabetes and heart disease, as well as helping you maintain a healthy weight.

High-fiber foods generally require more chewing which gives your body time to register when you’ve had enough making it less likely to overeat. Also, eating enough fiber during the day can help decrease your appetite because it slows down the speed of digestion and contributes to feeling full for a longer time between meals.  Furthermore, high fiber foods tend to have fewer calories than the same volume of lower fiber foods.

Be sure to consume adequate fiber every day

  • About 25 grams per day for women
  • About 35 grams per day for men

Check out this easy quesadilla recipe for a fun way to get some fiber in your diet. They’re tasty, nutritious, and easy to make; and each one contains 8 grams of dietary fiber!

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Lorraine Matthews-Antosiewicz, MS, RD


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