Fiber! Also Known As: Roughage Bulk Crude fiber :
What is Dietary Fiber? A complex-carbohydrate Structural component of plant foods Non-digestible (humans) 2 types: soluble/insoluble
Soluble Fiber Soluble fiber: attracts water and turns to gel during digestion, which slows digestion. Soluble fiber may help lower cholesterol, which can help prevent heart disease. *think fluffy and gooey*
Insoluble Fiber Insoluble fiber: adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines. *think scrub brush*
How much do you need? Most Americans get only 8-10 grams of fiber daily The recommended amount for adults is 20-35 grams a day from a variety of foods. According to choosemyplate.gov, you need 14 g for every 1000 calories you eat
Good Sources - What to look for? On food labels: High fiber: 5 g or more per serving Good source of fiber: 2.5 g to 4.9 g per serving
Soluble and Insoluble Fiber Sources Soluble fiber found in many fabulous foods, including: oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables Insoluble fiber found in lots of tasty treats, including: wheat bran, vegetables, and whole grains.
Create a Meal Game Your turn! Split into 3 groups of 4-5 Create a high-fiber breakfast and dinner using your food models Dinner/Lunch (protein and at least 2 sides) Breakfast (your choice) Be creative!
Summary What is Fiber? Digestion of Fiber Soluble/Insoluble Fiber Health Benefits Recommendations Good Sources How to Fit it in Your Diet