fiber: keep it moving!. fiber! also known as: roughage bulk crude fiber :
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Fiber:Keep it Moving!
Fiber!
Also Known As:Roughage Bulk Crude fiber:
What is Dietary Fiber?
A complex-carbohydrateStructural component of plant foodsNon-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*
Digestion
Fiber Digestion
Most passes through your digestive tract unchanged
Some fiber (prebiotics) digested (fermented)by the friendly bacteria (probiotics)
in your gut
Health Benefits
Chronic disease management and prevention
Gut healthColon healthWeight Management
Chronic Disease Prevention
Prevents and helps manage:Diabetes
Moderate blood sugar
Heart DiseaseLowers cholesterolWeight management
Gut Health
Feeds healthy bacteria in your gut
Improves immune system function
Colon Health
Weight Management
Keeps you fuller longerHigh-fiber foods are
usually: lower in fat and calories richer in vitamins and
minerals
Meal Comparison
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.
High-fiber Fruits
Fruits Serving size Total fiber (grams)*
Raspberries 1 cup 8.0
Pear, with skin 1 medium 5.5
Apple, with skin 1 medium 4.4
Strawberries (halves) 1 1/4 cup 3.8
Banana 1 medium 3.1
Orange 1 medium 3.1
Figs, dried 2 medium 1.6
Raisins 2 tablespoons 1.0
High-fiber Vegetables
Vegetables Serving size Total fiber (grams)*
Artichoke, cooked 1 medium 10.3
Peas, cooked 1 cup 8.8
Broccoli, boiled 1 cup 5.1
Turnip greens, boiled 1 cup 5.0
Sweet corn, cooked 1 cup 4.2
Brussels sprouts, cooked 1 cup 4.1
Potato, with skin, baked 1 medium 2.9
Tomato paste 1/4 cup 2.7
Carrot, raw 1 medium 1.7
High-fiber Grains, Cereal, & Pasta
Grains, cereal & pasta Serving sizeTotal fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup 6.2
Barley, pearled, cooked 1 cup 6.0
Bran flakes 3/4 cup 5.3
Oat bran muffin 1 medium 5.2
Oatmeal, quick, regular or instant, cooked
1 cup 4.0
Popcorn, air-popped 3 cups 3.5
Brown rice, cooked 1 cup 3.5
Bread, rye 1 slice 1.9
Bread, whole-wheat or multigrain 1 slice 1.9
High-fiber Legumes, Nuts, & Seeds
Legumes, nuts & seeds Serving sizeTotal fiber (grams)*
Split peas, cooked 1 cup 16.3
Lentils, cooked 1 cup 15.6
Black beans, cooked 1 cup 15.0
Lima beans, cooked 1 cup 13.2
Baked beans, vegetarian, canned, cooked 1 cup 10.4
Sunflower seed kernels 1/4 cup 3.9
Almonds 1 ounce (23 nuts) 3.5
Pistachio nuts 1 ounce (49 nuts) 2.9
Pecans 1 ounce (19 halves) 2.7
Sample Menu for Women
Meal Fiber
Breakfast: Whole wheat english muffin and 2 eggs 4.4 grams
Snack: 1 cup Shredded wheat cereal (i.e. Wheaties) and ½ cup skim milk
3.5 grams
Lunch: Grilled chicken, goat cheese salad with ½ cup raspberries
7.6 grams
Snack: 1 apple (3.6 g)
Dinner: 1 Baked potato with skin and grilled salmon 3 grams
Dessert: ½ cup vanilla frozen yogurt and 1 oz almonds 5 grams
Menu with 26.1 g of fiber:
Sample Menu for Men
Meal Fiber
Breakfast: Morning glory muffin 2 grams
Lunch: Grilled flank steak salad 10 grams
Dinner: Black bean burgers 15 grams
Dessert: Caramelized pear bread 8 grams
Menu with 35 grams of fiber
Smart Switches
Granola vs. Bran Flakes 6g 17g
Mac n’ Cheese vs. Whole wheat spaghetti 1g 6g
Potato chips vs. Popcorn 1g 4g
Cheese dip vs. Hummus 0.3g 2.3g
Create a Meal Game
Your turn!Split into 3 groups of 4-5Create a high-fiber breakfast and
dinner using your food modelsDinner/Lunch (protein and at least 2
sides)Breakfast (your choice)
Be creative!
Summary
What is Fiber?Digestion of FiberSoluble/Insoluble FiberHealth BenefitsRecommendationsGood SourcesHow to Fit it in Your Diet
Fiber:
Keep it Regular.
References
http://www.mayoclinic.com/health/high-fiber-foods/NU00582 http://www.cpmc.org/learning/documents/dietfiber-ws.pdf http://www.wehealny.org/healthinfo/dietaryfiber/fibercontentchart.html http://www.lifescript.com/health/centers/diabetes/tips/friendly_fiber.aspx?ut
m_campaign=2012-05-21-113520&utm_source=living-with-diabetes&utm_medium=email&utm_content=tip-of-day_Friendly_Fiber&VID=113520&FromNL=1&sc_date=20120521T000000
Dr. Melinda Manore, PhD, RD, FAACSM, OSU Professor, Nutrition 417 Lecture Slides on Fiber Fall 2011
http://www.webmd.com/heart-disease/heart-healthy-food-10/slideshow-fat-foods-fit-foods
http://www.mayoclinic.com/health/high-fiber-diet/MY01154&slide=7 http://www.choosemyplate.gov/faqs.html http://www.ext.colostate.edu/pubs/foodnut/09333.html 1. Thompson JL, Manore MM, Vaughn LA. The Science of Nutrition. San
Franscisco, CA: Pearson Benjamin Cummings; 2008:181.
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