1. Fill Up On Fiber!

2. Project Sponsors
USDA project funded through the Supplemental Nutrition Assistance Program
School District of Philadelphia
Department of Nutrition Sciences, Drexel University

3. 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!

4. Why is Fiber Important? Promotes a healthy digestive system
Helps us maintain a healthy body weight
Helps prevent some diseases

5. 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!!

6. Fiber and Disease Prevention
Fiber can help prevent:
Obesity
Type 2 diabetes
Diverticulitis
Colon cancer
Heart Disease

7. How Much Fiber Do You Need?
Males (14-50 years old) = 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: x 2 = 28 grams)

8. Sources of Fiber
Whole Grains
Fruits
Vegetables
Beans
Nuts
Seeds

9. Grams (g) of Fiber per Serving Amount of fruit in a serving
High-Fiber Fruit
High-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
Apple, with skin
1 medium apple
Banana 3
1 medium banana
Mango
Raisins 2
1 small box (1.5 oz.)
Dried plums
3.5 5

10. High-Fiber Vegetables
Grams (g) of Fiber per Serving
Amount of vegetable in a serving
Peas, cooked 9
1 cup
Potato, baked with skin 4
1 medium potato
Corn, cooked
Sweet potato, baked with skin
Spinach, cooked
Broccoli, cooked 5
Celery, raw 2
2 large stalks
Carrots, raw

11. 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
Kidney Beans 6
Lima Beans
6.5
Hummus (made from chickpeas) 2
2 Tablespoons
Almonds
3.5
23 nuts
Sunflower Seeds 3
¼ cup
Peanuts

12. Grams (g) of Fiber per Serving Amount of food in a serving
High Fiber Grains
Whole Grain Food
Grams (g) of Fiber per Serving
Amount of food in a serving
Oatmeal (instant) 4
1 cup
Whole wheat spaghetti (cooked) 6
Whole wheat bread 2
1 slice
Raisin bran cereal 7
Whole wheat English Muffin
1 muffin
Popcorn, air-popped
3.5
3 cups
Brown rice
Whole wheat pretzels
1 ounce

13. 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!

14. The Whole Grain Kernel

15. 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

16. Fiber and the Food Label
3 grams per serving
Good Source of Fiber
≥ 5 grams per serving
Excellent Source of Fiber

17. 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 (

18. Examples of Whole Grain Ingredients
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
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

19. 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

20. 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!

21. 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!!

22. Activities
Fiber Assessment
Get Enough Fiber!

23. Questions?