Fill Up On Fiber!

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

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
High-Fiber Fruit
Raspberries Pear Blueberries Apple, with skin Banana Mango Raisins Dried plums

Grams (g) of Fiber per Serving

8 5.5 4 4 3 3 2 3.5

Amount of fruit in a serving

1 cup 1 medium pear 1 cup 1 medium apple 1 medium banana 1 cup 1 small box (1.5 oz.) 5

High-Fiber Vegetables
High-Fiber Vegetable
Peas, cooked Potato, baked with skin Corn, cooked Sweet potato, baked with skin Spinach, cooked Broccoli, cooked Celery, raw Carrots, raw

Grams (g) of Fiber Amount of vegetable per Serving in a serving

9 4 4 4 4 5 2 4 1 cup 1 medium potato 1 cup 1 medium potato 1 cup 1 cup 2 large stalks 1 cup

High-Fiber Beans, Nuts, and Seeds

High-Fiber Beans, Nuts, and Seeds
Lentils Black Beans Kidney Beans Lima Beans Hummus (made from chickpeas) Almonds Sunflower Seeds Peanuts

Grams (g) of Fiber per Serving

8 7.5 6 6.5 2 3.5 3 3

Amount of food in a serving

cup cup cup cup 2 Tablespoons 23 nuts cup cup

High Fiber Grains

Whole Grain Food
Oatmeal (instant) Whole wheat spaghetti (cooked) Whole wheat bread Raisin bran cereal Whole wheat English Muffin Popcorn, air-popped Brown rice Whole wheat pretzels

Grams (g) of Fiber per Serving

4 6 2 7 4 3.5 3.5 2

Amount of food in a serving

1 cup 1 cup 1 slice 1 cup 1 muffin 3 cups 1 cup 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 labels ingredient list.

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

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 Oatmeal Popcorn Rolled Oats Whole-grain corn Whole-grain barley Whole oats Whole rye Whole wheat Wild rice

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!!

Activities
Fiber Assessment Get Enough Fiber!

Questions?