1. The Hunt for Fiber
This show, by Hollis Bass, MEd, RD, and Food and Health Communications, Inc. will show you the importance of fiber for your health. It will help you learn where to find it and how to easily incorporate more into your meals. Sherlock Holmes is starting to hunt – let’s join him!

2. Fiber Hunt Itinerary Follow the trail of dietary fiber:
What is it?
Where is it found?
Uncover evidence of the health benefits of fiber
Discover your daily fiber needs
Track down foods with fiber
Tips for putting more fiber into your meals
Avoid the possible pitfalls of a high-fiber diet
Fiber is an important part of a healthful diet. Chances are, if you are like most people in the United States, you aren’t getting enough of it. So join our Hunt for Fiber and find out what you’re missing!
We will…
Tag along as Sherlock Holmes follows the trail of dietary fiber.
Uncover evidence of the health benefits of fiber.
Discover your daily fiber needs.
Track down foods with fiber.
Give Lestrade tips for putting more fiber into his meals.
Avoid Moriarty and the possible pitfalls of a high-fiber diet.
Let the Hunt begin!

3. On the Trail of Dietary Fiber
What is it?
Fiber is the parts of plant foods that are not digested by the human body.
Fiber lends structure, texture and support to plant foods.
Fiber is a complex carbohydrate.
Fiber has no calorie value.
First, we’ll need the answers to two basic questions, “What is fiber?” and “Where is it found?”
Holmes decides to ask Dr. Watson, who tells him this information.
Fiber is the parts of plant foods that are not digested by the human body.
Notice that fiber is part of PLANT foods – the trail begins and ends here.

4. ?
“OK,” Holmes says, “where does one find fiber?”
Okay, let’s see! ?

5. On the Trail of Dietary Fiber
Fiber is found in whole plant foods:
Fruits
Vegetables
Whole-grain foods: breads, cereals, pasta and rice
Beans, peas and lentils
Nuts and seeds
You’ll find fiber in fruits, vegetables, whole grains (bread, cereal, pasta, rice), beans, peas, lentils, nuts and seeds – these are all whole plant foods.
You won’t find fiber in meat, poultry, milk, dairy products or fats.

6. On the Trail of Dietary Fiber
Soluble
Dissolves in water and forms a gel
Healthy colon
Lowers cholesterol
Satiety
Insoluble
Doesn’t dissolve in water
Provides bulk
Laxative effect
Fiber-rich foods have both types of fiber
“Are there different types of fiber,” Holmes asks Watson.
While the total amount of dietary fiber in your diet is what’s important, we typically classify fiber as either soluble or insoluble.
Soluble fiber lowers blood cholesterol, helps to control blood sugar, and makes you feel full after a meal (satiety). Sources include oat bran, oatmeal, barley, rye, peas, beans, carrots, apples and oranges.
Insoluble fiber gets credit for promoting GI health via normal laxation – it absorbs water, which makes it heavier and allows it to pass more quickly. Sources are fruits, vegetables, beans, wheat bran, brown rice and other whole grains.
In real life, the distinction between fibers is not so simple. Fiber-rich foods usually have both types of fiber, and a high-fiber diet should provide enough of each. It is your total fiber intake that counts – we will explore “how much” a little farther down the trail!

7. Fiber: Searching for Evidence
A high-fiber diet:
Decreases the risk for:
Heart disease
Diabetes
Cancer
Helps with:
Weight control
Gastrointestinal health
In the Hunt for Fiber, Holmes finds evidence that shows that a high-fiber diet is associated with many health benefits, including these:
Prevention and management of heart disease.
Prevention and management of diabetes.
Prevention of certain types of cancer.
Weight control.
Maintenance of GI health.

8. ? ? “Watson, what can you tell me about fiber and common diseases?”
Holmes takes a closer look at the evidence of fiber’s many health benefits. ?

9. The Evidence: Heart Disease
High fiber intake, especially soluble fiber, may decrease your chance of getting heart disease.
High fiber intake, especially soluble fiber, is associated with a reduced risk of heart disease. The evidence is strong and the FDA has authorized three health claims related to fiber and reduced risk of heart disease.
Let’s examine these claims so you’ll know what to look for when you do your own hunt for high-fiber foods in the supermarket.

10. An FDA-Approved Health Claim
“Foods containing soluble fiber from whole oats or psyllium seed husk may reduce the risk of heart disease.”
At least 0.75 g soluble fiber per serving from oats
3 grams per day lowers blood cholesterol
this is found in 1.5 cups of oatmeal
At least 1.7 g soluble fiber per serving from psyllium seed
7 grams per day lowers blood cholesterol
this is found in 2.5 tablespoons of psyllium powder
Holmes deduces that the first claim refers to the link between soluble fiber from oats and psyllium seed and reduced risk of heart disease. Foods that qualify to advertise this health claim on their label must be low in fat, saturated fat and cholesterol, and contain at least 0.75 g of soluble fiber/serving from oats, or at least 1.7 g of soluble fiber/serving from psyllium seed.
At least 3 g/day of soluble fiber from oats is needed to affect blood cholesterol. You have to eat 1-1/2 cups of cooked oatmeal to get this amount.
Psyllium seed husk is usually used as a fiber supplement. To get the total health benefits of high-fiber foods, look to real food before considering a fiber supplement.

11. FDA-Approved Health Claims
“Diets rich in whole-grain foods and other plant foods may reduce the risk of heart disease.”
“Fruits, vegetables and grain products that contain fiber, particularly soluble fiber, decrease the risk of heart disease.”
But wait! There’s more!
The second FDA-approved health claim related to fiber states that “Diets rich in whole-grain foods and other plant foods and low in total fat, saturated fat and cholesterol may reduce the risk of heart disease.” We will expand on the hunt for whole grains later.
The third health claim authorized by the FDA states that fruits, vegetables and grain products that contain fiber – particularly soluble fiber – decrease your risk of heart disease. To qualify, the food must be low in fat, saturated fat and cholesterol and have at least 0.6 g of soluble fiber per serving.
Holmes says he will try to keep an eye out for these health claims on food products. They can help remind him that choosing higher-fiber foods can make a difference in his health.

12. A Closer L k
12 studies found that regular intake of whole-grain foods was associated with a 26% reduction in risk of heart disease.
Men who ate whole-grain breakfast cereals had lower incidence of death from heart disease.
Women with high dietary fiber intake have a reduced risk of heart disease.
Whole-grain foods reduce risk even further.
Scientific studies continue to back up the FDA-approved health claims, consistently showing that fiber intake is related to heart disease – especially fiber from whole grains.
A review released in 2000 of 12 studies (conducted between 1977 and 1999) on fiber and heart disease found that regular intake of whole-grain foods was associated with a 26% reduction in risk of heart disease.
Anderson, J. W., et al. “Whole-grain foods and heart disease risk.” J Am Coll Nutr. 2000;19(3):291S-299S.
In a study published in 2003, men who ate whole-grain breakfast cereals had lower incidence of death from heart disease than those who ate refined-grain breakfast cereals.
Liu, S., et al. “Is intake of breakfast cereals related to total and cause-specific mortality in men?” Am J Clin Nutr. 2003;77(3):
Data from the Nurses’ Health Study shows that women who eat a high-fiber diet have a reduced risk of heart disease. Looking closer at the data, researchers found that women who ate about three servings of whole-grain foods each day had a 25% lower risk of heart disease than women who ate less than one serving of whole grains each week.
Liu, S., et al. “Whole grain consumption and risk of coronary heart disease: results from the Nurses’ Health Study.” Am J Clin Nutr. 1999;70:
Wolk, A., et al. “Long-term intake of dietary fiber and decreased risk of coronary heart disease among women.” JAMA. 1999;281:

13. The Evidence: Diabetes
Dietary fiber is important in prevention and treatment of diabetes, which affects nearly 17 million people in the United States.
Dietary fiber is important in the prevention and treatment of type 2 diabetes, which is a major risk factor for heart disease. The American Diabetes Association estimates that 17 million Americans have diabetes, and most of these cases are type 2 diabetes.
“I didn’t realize so many people were affected by diabetes,” Holmes admits.
“I didn’t realize so many people were affected by diabetes,” Holmes admits.

14. A Closer L k A high-fiber diet can help
Lower blood sugar and insulin levels.
Lower blood cholesterol and triglycerides.
People who have type 2 diabetes can benefit from a higher-fiber diet.
In one study, patients followed a moderate-fiber diet (24 g) and then increased to a higher-fiber diet (50 g). That increase in fiber resulted in lower blood sugar and insulin levels, as well as lower cholesterol and triglycerides, important risk factors for heart disease.
Chandalia, M., et al. “Beneficial effects of high dietary fiber intake in patients with type 2 diabetes mellitus.” N Engl J Med. 2000;342(19):
“People who have type 2 diabetes can benefit from a higher-fiber diet.”

15. A Closer L k
A high-fiber diet can help reduce your chance of developing diabetes.
And numerous studies show that for both men and women, a diet rich in whole grains can help prevent diabetes.
Montonen, J., et al. “Whole-grain and fiber intake and the incidence of type 2 diabetes.” Am J Clin Nutr. 2003;77:
Fung, T.T., et al. “Whole-grain intake and the risk of type 2 diabetes: a prospective study in men.” Am J Clin Nutr. 2002;76(3):
By contrast, a diet high in refined grains (as opposed to whole grains) could increase your chances of getting diabetes. In one study, women who ate more whole grains were less likely to develop diabetes while women who ate a diet higher in refined grains were more likely to develop diabetes. We will talk about the difference between whole and refined grains later.
Liu, S., et al. “A prospective study of whole-grain intake and risk of type 2 diabetes mellitus in U.S. women.” Am J Public Health. 2000;90:
“A low-fiber diet may increase your chance of developing diabetes.”

16. ?
“What if one is already at risk for diabetes? Is there anything to be done?” ?

17. A Closer L k
People already at risk for developing diabetes can still benefit from a high-fiber diet.
In men and women with impaired glucose tolerance, risk of diabetes decreased by lifestyle changes that included a high-fiber diet.
Even if you are already at risk for diabetes, fiber may keep you from developing the disease. In men and women with impaired glucose tolerance, risk of diabetes decreased by lifestyle changes that included a high-fiber diet.
Tuomilehto, J. “Prevention of type 2 diabetes mellitus by changes in lifestyle among subjects with impaired glucose tolerance.” N Engl J Med. 2001;344(18):

18. The Evidence: Cancer FDA-approved health claims:
“Diets rich in whole-grain foods and low in fat, saturated fat and cholesterol may reduce the risk of some types of cancer.”
“Fiber-containing grain products, fruits and vegetables may reduce the risk of cancer.”
The Hunt for Fiber has found great promise in cutting down on heart disease and diabetes, the first and sixth leading causes of death in the United States, respectively. But what about cancer, which ranks #2 on that list?
The Hunt gets a little rough when we move on to fiber’s role in cancer prevention. But the FDA has approved two health claims that relate fiber-rich diets to a lower risk of cancer.
Significant scientific evidence led the FDA to state that diets rich in whole-grain foods and low in fat, saturated fat and cholesterol may reduce the risk of some types of cancer.
And, fiber-containing grain products, fruits and vegetables may reduce the risk of cancer.

19. ?
“I’ve noticed that fast food temptations are on every corner. Can fiber do anything to help control weight?” ?

20. The Evidence: Weight Control
High fiber intake
Makes you feel full
Decreases hunger
Reduces calories
Results in weight loss!
With almost 60% of the U.S. population overweight or obese, fiber’s effect on weight control is welcome evidence. Obesity plays a role in both diabetes and heart disease, so anything that can help Americans control their weight could affect their health dramatically.
How does fiber aid in weight control? Higher fiber intake increases satiety after a meal – that is, after a high-fiber meal, you feel more full than you would after eating a low-fiber meal. This makes you less hungry, so you’re less likely to want to eat again soon.
Does this lead to weight loss? Yes! People tend to eat fewer calories and lose weight when they eat a high-fiber diet. The effect is even stronger in overweight and obese people.
Howarth, N. C., E. Saltzman and S. B. Roberts. “Dietary fiber and weight regulation.” Nutrition Reviews. 2001;59(5):

21. ?
“They say that fiber ‘cleans you out.’ How so?” ?

22. The Evidence: GI Health
A high-fiber diet
Prevents and treats constipation.
Prevents and manages diverticulosis and diverticulitis.
Now the Hunt takes us to a health benefit that affects us all, every day: a healthy digestive system!
Fiber keeps things running properly by preventing constipation and diverticulosis.

23. ?
“OK, but I was born in Does fiber do anything special for older people?” ?

24. A Closer L k
Elderly men and women with higher cereal fiber intakes were less likely to suffer a stroke or a nonfatal heart attack or to die from heart disease.
And the elderly population, which may typically think of fiber as a key to staying regular, also receives fiber’s heart-healthy benefits.
Mozaffarian, D., et al. “Cereal, fruit and vegetable fiber intake and the risk of cardiovascular disease in elderly individuals.” JAMA. 2003;289(13):

25. The Evidence: Summary
Foods that contain fiber are usually also low in fat and calories, and high in vitamins, minerals, antioxidants and phytochemicals.
All these components work together for good health!
“What can we see by compiling the evidence presented?”
So far, the Hunt has produced much evidence of fiber’s health benefits. In addition, high-fiber foods are usually low in fat and calories and high in vitamins, minerals, antioxidants and phytochemicals. All these components work together to keep your body healthy!

26. Discover your fiber needs
How much fiber do you think you need?
“This assignment sounds easy!”
So how much fiber do you need to reap all these health benefits?
Speaker: ask audience for their estimates of how much fiber they need each day.

27. Discover your fiber needs
Adults need grams of fiber each day.
“Prehistoric man ate grams of fiber each day. This is less than half that amount!”
It’s estimated that prehistoric man ate grams of fiber a day! That’s much more than today’s experts recommend for adults (25-38 grams/day). This should include at least 3 servings of whole grains. This can be achieved by eating a plant-based diet that’s rich in fruits, vegetables, beans and whole grains.

28. Track down foods with fiber
Whole-grain breads
Whole-grain cereals
Beans, peas and lentils
Fruits
Vegetables
Nuts and seeds
Are you missing fiber in your diet? Let’s track down high-fiber foods that can help increase your daily fiber intake.
As we noted earlier, fiber is found only in plant foods: whole grains, beans, peas, lentils, fruits, vegetables, nuts and seeds.

29. Nutrition Facts Panel
Food labels can help you track down high-fiber foods.
Look for grams of fiber on the Nutrition Facts panel.
Look for “High in Fiber” or “Good Source of Fiber” on the package.
The first step is to find out what we can learn from a Nutrition Facts panel. It doesn’t take a magnifying glass to find fiber.
Speaker: at this time you may want to review the food label and point out the following:
All Nutrition Facts panels on food products list dietary fiber in grams, and then as a percent of a Daily Value. The daily value for fiber is 25 grams for a 2,000-calorie diet (it is 30 grams for a 2,500 calorie diet).
So, a food containing 5 grams per serving then provides 20% of the daily value for fiber (using the 25-gram daily value).
You can also look for nutrient content claims on packaging.
“High in fiber,” “Excellent source of fiber” or “Rich in fiber” means the food has 20% or more of the daily value for fiber.
“Good source of fiber” means the food has 10-19% of the daily value for fiber.
Good Fiber

30. ?
“Throughout our hunt for fiber, we’ve seen the term “whole grains” a lot. I was wondering: just what are whole grains? Then I found this poster…” ?

31. Refined or processed grains have the germ and bran removed, which also removes beneficial fiber, vitamins, minerals and phytochemicals.
Common grains are oats, wheat, corn and barley.
The whole grain is the entire edible part of the grain, which includes the germ, endosperm and bran.
Refined or processed grains have the germ and bran removed, which also removes beneficial fiber, vitamins, minerals and phytochemicals.

32. ?
“I eat a lot of sandwiches while hot on the trails of criminals, so getting more fiber in bread is important to me.” ?

33. Tracking down 100% Whole Wheat Whole-grain breads:
Label check: look for “whole wheat” or “whole-wheat flour” as the first ingredient.
Compare brands: fiber content varies from 2 to 3 grams per slice.
The difference? A sandwich made with 2 slices of whole-grain bread has 3 to 5 more grams of fiber than one made with white bread.
“According to everything we’ve discovered so far, we should be looking for whole-grains products.”
A simple way to increase your fiber intake is by making sure you’re eating whole-grain bread. Check labels carefully, just because a bread is dark doesn’t mean it is whole wheat. The first ingredient should be whole wheat, whole-wheat flour or another whole grain.
And all whole-wheat breads are not equal; check food labels to find the highest fiber per slice. Most brands you’ll find at the supermarket have 2-3 grams per slice.
You may think, does it really make a difference? The answer is yes! A sandwich made with two slices of whole-wheat bread has about 6 grams of fiber as opposed to a white bread sandwich that has only 1.2 grams. The whole-wheat sandwich kicks in about 24% of your daily value for fiber. So you can see that the bread does matter.
(For calculations of percent of daily need, I used the goal of 25 grams of fiber per day, which is the daily value for a 2,000-calorie diet.)
100% Whole Wheat

34. ?
“It’s important to get off to a good start in the morning. This is what I found regarding cereals.” ?

35. Tracking down Whole-grain cereals:
Label check: Look for 5 or more grams of fiber per serving.
Bran flakes, raisin bran, shredded wheat, oatmeal
100% bran cereals: Fiber One, All-Bran
Choosing whole-grain cereals can make an even bigger impact on your fiber intake. Again, check labels for the ingredients whole wheat or whole oats. Look for at least 5 grams of fiber per serving. Cereals such as bran flakes, raisin bran, shredded wheat and oatmeal meet this requirement.
Some cereals, such as All Bran or Fiber One, really pile on the fiber, with 10 and 14 grams per 1/2 cup, respectively. Mix 1/2 cup of Fiber One with yogurt, fruit and nuts and you have a quick, tasty breakfast (or snack) that provides at least half of your daily value for fiber. What a great way to start your day!

36. Other Whole Grains Brown rice (nearly 6 times the fiber in white rice)
Whole-wheat pasta (2-1/2 times the fiber in enriched pasta)
Popcorn (for the same calories as 1 oz of potato chips, you can eat 3.5 cups of air-popped popcorn and get 8 times more fiber)
Tracking down whole grains takes you even farther, past bread and cereal, to other fiber-rich foods. Switch to these whole grains and get a big fiber boost:
Brown rice (which has nearly 6 times the fiber of white rice) (1 cup cooked = 3.5 grams for brown rice; 0.6 grams for white rice)
Whole-wheat pasta (which has 2-1/2 times the fiber of enriched pasta) (1 cup cooked = 6.3 grams for whole-wheat pasta; 2.4 grams for enriched)
Popcorn (which has 8 times the fiber of potato chips per 150- to 160- calorie serving) (10 grams for 3.5 cups of air-popped popcorn; 1.2 gram for 1 ounce of chips)

37. More Whole Grains Whole-wheat bulgur Whole-wheat couscous Amaranth
Buckwheat
Millet
Quinoa
“Just by wandering the supermarket looking at labels, I found these high-fiber items,” Holmes comments.
Whole-wheat bulgur and couscous can sub for white rice or enriched pasta.
Less commonly used grains that you may want to try include amaranth, buckwheat, millet and quinoa.

38. Tracking down Beans, Peas and Lentils:
Some of the best sources of fiber at 4-8 grams per 1/2 cup of cooked beans.
Use dried beans or canned beans.
Highest in fiber:
Black beans
Kidney beans
Pinto beans
Lentils
Legumes – dried beans, peas and lentils – are an excellent source of fiber. Fiber content ranges from 4 to 8 grams per cooked 1/2-cup serving, depending on the type of legume.
For example, black beans have 7.5 g of fiber in 1/2 cup cooked, kidney beans have 6.5 g, pinto beans have 7.5 g, and lentils have almost 8 g.
Use cooked dried beans or canned beans in salads, soups, casseroles, quesadillas, tacos and stir-fries. Eat at least three meatless meals each week, using beans, peas and lentils in place of the meat.
Topping a baked potato with 1/2 cup black beans (plus some salsa and a dollop of fat-free sour cream) spices up the fiber content from about 5 grams for a plain baked potato (2-1/3" x 4-3/4") to 12.5 grams – 50% of the daily value for fiber!
Beans, peas and lentils are great as meat substitutes; you get the fiber without the saturated fat and cholesterol of meat. Veggie burgers, which you’ll find in the freezer section of the supermarket, come in different varieties with different ingredients. Some are soy-based, others are made with beans, whole grains and vegetables. Most provide 3-4 grams of fiber per patty, making them a good source of dietary fiber.

39. ?
“Before I leave 221B Baker Street in the morning, I grab a handful of dried fruit or an apple to eat on the job.” ?

40. Tracking down: Fruits Fiber content ranges from 2 to 8 grams/serving
Eat the skin when you can!
Choose the whole fruit over juice!
Track down fruit for a sweet way to get fiber. Eat 2-4 servings/day to help boost your fiber intake.
Eat the skin or peel to get the most fiber from fruits such as apples, pears and peaches.
Raspberries, blueberries and strawberries are great sources of fiber. Adding 1/2 cup of fresh raspberries to your bran flakes in the morning will increase the fiber content of your breakfast by 45%. You’ll take in almost 37% of the daily value for fiber in only one bowl!
Fruit juice doesn’t contain fiber, so choose whole fruits more often. Snack on oranges, kiwi fruit and other fruits.
Keep fresh fruit cut up in the refrigerator and have canned fruit (packed in water or juice) handy as a backup.
Take a piece of fruit or some dried fruit when you go out to eat, especially at fast food restaurants where it usually isn’t on the menu. Fruit can also add fiber to desserts.

41. ?
“I even leave the skin on when I make mashed potatoes. It also works well to give them some color.” ?

42. Tracking down: Vegetables
Fiber content ranges from 1 g to more than 4 g per serving.
Eat the skin when you can.
3-5 servings of vegetables each day can help boost your fiber intake without adding lots of calories or fat. Raw veggies are great as snacks and appetizers and in salads. A vegetable-rich salad at lunch, a snack of raw veggies and dip and two servings of cooked vegetables at dinner will give you the servings you need.
Eat the skin when you can, as with potatoes, because you lose fiber if you take off the skin.
A baked potato loses almost half its fiber if you don’t eat the skin

43. ?
“I like to put lots of things on my salads. When I order a salad bar, I get my money’s worth!” ?

44. Tracking down: Salads
Green salads are fine, but you need to add raw veggies to turn a salad into a high-fiber meal…
3 cups romaine = 3 g
1/2 cup red pepper = 1.5 g
1/2 cup broccoli = 1.3 g
1/2 cup green peas = 4.4 g
Total fiber = 10.2 g
(40% of your daily need)
Salads are often the first things you discover when you’re looking for ways to improve your diet. They are great, but to get the fiber (as well as vitamins, minerals and phytochemicals), you need to look beyond the typical green salad. Lettuce, croutons, a few cucumber slices and a couple of tomato slices isn’t going to make much of a dent in your fiber score.
Start with lettuce: most are similar in fiber, although the darker green varieties will be more nutrient-rich. Then pile on the veggies!

45. Look at the difference between a salad with veggies and plain lettuce
Look at the difference between a salad with veggies and plain lettuce! There is almost 5X the fiber when you add lots of veggies to your salad!

46. ?
“It’s easy to keep a bowl of mixed nuts or trail mix around. Put some in your office, too, for when you get a craving that might send you to the vending machine!” ?

47. Tracking down Nuts and seeds:
1 oz has from 1 g to more than 3 g of fiber
Sprinkle on salads and cereals.
Mix with yogurt.
Make trail mix with nuts, seeds, popcorn, whole-grain cereal and dried fruit.
The fiber content of nuts and seeds varies, with almonds at the high end having 3.3 g of fiber in each ounce.
Use nuts and seeds to add a bit more fiber to salads and hot or cold cereal. Stir them into yogurt. Make fiber-rich trail mix with nuts, seeds, popcorn, whole-grain cereal and dried fruit.

48. Tracking Down Foods with Fiber
We find it in PLANT foods.
We won’t find it in milk, dairy products, meat or fats.
“That will cut down on the scenes we need to search in the supermarket.”

49. Inspector Lestrade’s Dilemma
“Inspector Lestrade mentioned that he wanted to improve his diet. Using what we’ve learned today, we will analyze Lestrade’s choices and try to suggest better alternatives.” ?

50. Investigating High-Fiber Meals
Lestrade’s breakfast:
Low fiber:
1 cup corn flakes 1 g
1/2 medium banana 1.4 g
1 cup skim milk 0 g
1 cup orange juice 0 g
Total fiber 2.4 g
Look at Lestrade’s breakfast; it seems healthful with cereal, skim milk and fruit – until you count the fiber grams.
How could you improve this breakfast?
Speaker: ask the audience for suggestions.
How can you improve this breakfast?

51. Investigating High-Fiber Meals
Tips for a higher-fiber breakfast:
Replace corn flakes with raisin bran (8 g)
Replace banana with 1 cup sliced strawberries (4 g)
Add 1/4 cup sliced toasted almonds (3 g)
Change the orange juice to a whole orange and save it for a mid-morning snack (3 g)
Total fiber gain of up to 16 g
Here are some ways to increase the fiber that Holmes suggests.

52. Investigating High-Fiber Meals
Lestrade’s lunch:
Low fiber:
Turkey sandwich on white bread 1 g
Green salad (mostly lettuce) 2 g
Applesauce 1.5 g
Frozen yogurt 0 g
Total fiber 4.5 g
Speaker: ask the audience for suggestions on how to get more fiber into this lunch.
How can you improve this lunch?

53. Investigating High-Fiber Meals
Tips for a higher-fiber lunch:
Replace white bread with whole-wheat bread (6 g)
Green salad with added carrots, chickpeas and cauliflower (8 g)
Change applesauce to 1 medium apple (4 g)
Top yogurt with 1/2 cup peaches (2 g)
Total fiber gain of up to 15.5 g
Here are Holmes’s suggestions for Lestrade.

54. Investigating High-Fiber Meals
Lestrade’s dinner:
Low fiber:
Grilled salmon 0.0 g
1 cup enriched pasta 2.4 g
1 cup cooked broccoli 4.5 g
Roll with butter 1 g
Total fiber 8 g
Speaker: again ask for suggestions to increase fiber content.
How can you improve this dinner?

55. Investigating High-Fiber Meals
Tips for a higher-fiber dinner:
Keep the grilled salmon
Replace enriched pasta with whole-wheat pasta (6 g)
Keep broccoli, add more vegetables, such as 1/2 cup of mushrooms (6.5 g)
Choose a whole-grain roll or bread (2 g)
Total fiber gain of up to 6.5 g
“It’s elementary, Lestrade,” Holmes claims. “Try these items instead.”

56. Avoid Moriarty and fiber’s possible pitfalls
Drink plenty of water!
When you increase fiber, you need to increase fluid as well to keep your GI tract running smoothly
“Just as Moriarty sets traps for me, increasing fiber has pitfalls, too.”
Just as Moriarty sets traps for Holmes, increasing one’s fiber has pitfalls, too.
Now let’s talk for a minute about possible pitfalls that could interfere with your plan to eat a high-fiber diet.
When you increase fiber, you need to increase fluid as well to keep your GI tract running smoothly. Keep a water bottle handy. Drink at least 6 cups each day.

57. Avoid Moriarty and fiber’s possible pitfalls
Increase fiber gradually!
“Go slow so you give your body time to adjust.”
Increase the fiber in your diet gradually to give your body time to adjust. Take a week to increase the fiber at breakfast, another week for lunch and a third week for dinner. If bloating or gas becomes a problem, and increasing your water intake doesn’t help, you may want to try a product such as Bean-O.

58. Avoid Moriarty and fiber’s possible pitfalls
Eat more meals at home!
Pack fiber-rich snacks and lunches to take with you on the go.
Balance your meals – an evening pizza can be followed with a higher-fiber breakfast and lunch.
“Fast food and other restaurant meals can undermine your quest for a high fiber diet.”
It’s hard for someone like Holmes to settle down to a nice meal at home, but sometimes Lestrade needs to handle things on his own.
Fast food and other restaurant meals can undermine your quest for a high-fiber diet.
Eat more meals at home and pack fiber-rich snacks and lunches to take with you on the go. Plan your meals so that an evening pizza party is balanced with a higher-fiber breakfast and lunch.
When eating out, check the menu for salads with lots of veggies, bean soups, veggie burgers, baked potatoes, vegetable side dishes and fresh fruit. You may need to take extra fruits and vegetables to supplement a low-fiber fast food meal.

59. The Hunt for Fiber “You can’t go wrong with fiber-rich foods!”
A diet rich in whole grains, beans, fruits and vegetables provides the health benefits of fiber, plus the power of vitamins, minerals, antioxidants and phytochemicals.
The Hunt for Fiber has come to an end! We’ve followed the trail, searched for evidence, discovered our needs, tracked down foods with fiber, investigated Lestrade’s meals, and avoided Moriarty and the pitfalls along the way to more fiber. It all comes down to eating a diet rich in whole grains, beans, fruits and vegetables. These foods offer the health benefits of fiber, with the added bonus of plenty of vitamins, minerals, antioxidants and phytochemicals – just what we need for a healthful, disease-fighting diet. You just can’t go wrong with fiber-rich foods!
“You can’t go wrong with fiber-rich foods!”

60. Fiber Hunt Review Dietary fiber:
What is it?
Where is it found?
What are the health benefits of fiber?
What are your daily fiber needs?
Which foods contain fiber?
Give 3 tips for putting more fiber into meals.
What are the possible pitfalls of a high-fiber diet?
Speaker – quiz the audience on what they just learned!!

61. “The reason most people never reach their goals is that they don't define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them.” Denis Watley
This is the final slide – you need to have a plan if you want a healthful diet!!
Thank you for watching our show!!