Fill Up On Fiber!

What is Fiber?

•Non-digestible part of plant foods

•Important for maintaining good health

•Most Americans only eat about half of the fiber they need!

Why is Fiber Important?

• Promotes a healthy digestive system

• Helps us maintain a healthy body weight

• Helps prevent some diseases

Not All Fiber is Created Equal

• Insoluble Fiber– Keeps you “regular”– Found in whole wheat products, bran, nuts,

and many vegetables

• Soluble Fiber– “Heart Healthy”– Found in oats, peas, beans, apples, citrus

fruits, and carrots

• We need BOTH!!

Fiber and Disease Prevention

• Fiber can help prevent:– Obesity– Type 2 diabetes– Diverticulitis– Colon cancer– Heart Disease

How Much Fiber Do You Need?

• Males (14-50 years old) = 38 grams/day

• Females (9-50 years old) = 25 grams/day

• On average we need about 14 grams of fiber per 1000 calories (e.g. for a 2000 calorie diet:

14 x 2 = 28 grams)

Sources of Fiber

• Whole Grains• Fruits• Vegetables• Beans• Nuts• Seeds

High-Fiber FruitHigh-Fiber Fruit Grams (g) of

Fiber per Serving

Amount of fruit in a serving

Raspberries 8 1 cup

Pear 5.5 1 medium pear

Blueberries 4 1 cup

Apple, with skin 4 1 medium apple

Banana 3 1 medium banana

Mango 3 1 cup

Raisins 2 1 small box (1.5 oz.)

Dried plums 3.5 5

High-Fiber VegetablesHigh-Fiber Vegetable

Grams (g) of Fiber per Serving

Amount of vegetable in a

servingPeas, cooked 9 1 cup

Potato, baked with skin

4 1 medium potato

Corn, cooked 4 1 cup

Sweet potato, baked with skin

4 1 medium potato

Spinach, cooked 4 1 cup

Broccoli, cooked 5 1 cup

Celery, raw 2 2 large stalks

Carrots, raw 4 1 cup

High-Fiber Beans, Nuts, and Seeds

High-Fiber Beans, Nuts, and Seeds

Grams (g) of Fiber per Serving

Amount of food in a serving

Lentils 8 ½ cup

Black Beans 7.5 ½ cup

Kidney Beans 6 ½ cup

Lima Beans 6.5 ½ cup

Hummus (made from chickpeas)

2 2 Tablespoons

Almonds 3.5 23 nuts

Sunflower Seeds 3 ¼ cup

Peanuts 3 ¼ cup

High Fiber GrainsWhole Grain

FoodGrams (g) of

Fiber per Serving

Amount of food in a serving

Oatmeal (instant) 4 1 cup

Whole wheat spaghetti (cooked)

6 1 cup

Whole wheat bread 2 1 slice

Raisin bran cereal 7 1 cup

Whole wheat English Muffin

4 1 muffin

Popcorn, air-popped 3.5 3 cups

Brown rice 3.5 1 cup

Whole wheat pretzels 2 1 ounce

Fiber and Whole Grains

• Choosing WHOLE grains instead of REFINED grains can add more fiber to your diet

• Each grain has 3 layers:– Bran– Germ– Endosperm

• A whole grain food must be made from the WHOLE grain – it must have all 3 layers!

The Whole Grain Kernel

What is a Refined Grain?

• Bran and germ have been removed– Loss of B vitamins, iron, and FIBER

• Often ENRICHED– Only B vitamins and iron are added back

• Often contain solid fats and added sugars which may cause us to consume excess calories contributing to weight gain

Fiber and the Food Label

• 3 grams per serving – Good Source of Fiber

• ≥ 5 grams per serving – Excellent Source of Fiber

Fiber and the Food Label

Choose foods with a whole grain ingredient listed first on the label’s

ingredient list.

Adapted from University of Nebraska Lincoln (www.lancaster.unl.edu)

Examples of Whole Grain Ingredients

Brown rice Whole-grain barley

Oatmeal Whole oats

Popcorn Whole rye

Rolled Oats Whole wheat

Whole-grain corn Wild rice

Whole Grains and the Ingredient List

•Whole grains cannot be identified by the COLOR•The best indicator is the INGREDIENTS•Make sure a whole grain ingredient is listed FIRST

How Can You Increase Fiber in Your Diet?

• Follow MyPlate and eat enough fruits, vegetables, whole grains, and beans/nuts!– Make at least HALF of your grains WHOLE

grains– Fill half your plate with fruits and vegetables– Choose plant protein foods like beans, nuts,

and seeds more often

Can You Eat Too Much Fiber?

• Increasing fiber too fast can cause abdominal cramping, bloating, and gas

• Increase your intake slowly- 5 grams per week

• Drink plenty of fluids – 8-10 cups per day!

The Bottom Line on Fiber

Make sure to eat enough fruit, vegetables, beans/nuts, and whole grains and you will get the fiber you need!!