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 Fruit Grams (g) of Fiber per Serving Amount of fruit in a serving Raspberries81 cup Pear5.51 medium pear Blueberries41 cup Apple, with skin41 medium apple Banana31 medium banana Mango31 cup Raisins21 small box (1.5 oz.) Dried plums3.55

High-Fiber Vegetables High-Fiber Vegetable Grams (g) of Fiber per Serving Amount of vegetable in a serving Peas, cooked91 cup Potato, baked with skin 41 medium potato Corn, cooked41 cup Sweet potato, baked with skin 41 medium potato Spinach, cooked41 cup Broccoli, cooked51 cup Celery, raw22 large stalks Carrots, raw41 cup

High-Fiber Beans, Nuts, and Seeds Grams (g) of Fiber per Serving Amount of food in a serving Lentils8½ cup Black Beans7.5½ cup Kidney Beans6½ cup Lima Beans6.5½ cup Hummus (made from chickpeas) 22 Tablespoons Almonds3.523 nuts Sunflower Seeds3¼ cup Peanuts3¼ cup

High Fiber Grains Whole Grain Food Grams (g) of Fiber per Serving Amount of food in a serving Oatmeal (instant)41 cup Whole wheat spaghetti (cooked) 61 cup Whole wheat bread21 slice Raisin bran cereal71 cup Whole wheat English Muffin 41 muffin Popcorn, air-popped3.53 cups Brown rice3.51 cup Whole wheat pretzels21 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 (

Examples of Whole Grain Ingredients Brown riceWhole-grain barley OatmealWhole oats PopcornWhole rye Rolled OatsWhole wheat Whole-grain cornWild 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!!