fiber is fab...countries where fiber intake is high, the incidence of chronic disease is low....
TRANSCRIPT
Fiber can help you fight disease.
Food is your best source.
Fiber supplements help too.
You probably need more fiber.
FIBER-RICH DIETS CAN:
• Lower cholesterol
• Improve blood sugar control
• Lower your risk of colorectal cancer
• Lower your risks of heart disease and stroke
• Reduce your risks of diabetes and obesity
• Improve GI problems such as diverticulitis, constipation and hemorrhoids
Four food groups are high in fiber:
• WHOLE GRAINS: Whole wheat, bran, steel-cut or rolled oats, barley, quinoa, brown rice, rye, corn, etc.
• LEGUMES: Beans, lentils, lima beans, dried peas, etc.
• FRUIT: Apples, berries, oranges, pears, plums, bananas, etc.
• VEGETABLES: Brussels sprouts, broccoli, cabbage, green beans, squash, potatoes, sweet potatoes, spinach, etc.
Dietitians believe it’s best to get fiber from your food, but:
• Your doctor may recommend fiber supplements if you can’t get enough fiber in your diet.
If you’re like most Americans, you get just 15 grams per day. But:
• If you’re male, you need 38 grams of fiber per day*
• If you’re female, you need 25 grams of fiber per day*
Why do nutrition experts rave about fiber? Because research shows that in countries where fiber intake is high, the incidence of chronic disease is low. High-fiber diets also help you feel fuller longer, so they’re linked to a lower body weight.
FIBER IS FAB
4 WAYS TO BOOST YOUR FIBER
BREAKFAST: Switch to oatmeal (use steel-cut or rolled oats) or cereal with at least 5 grams of fiber, topped with fruit.
LUNCH: Pair lentil or bean soup with a sandwich made using whole-wheat bread.
FOR ANY MEAL: Sprinkle bran, ground flaxseed or chia seed into soups, cereals, spaghetti sauce, casseroles or yogurt.
DINNER: Serve a healthy helping of salad or vegetables with a whole grain side (brown rice, whole-wheat pasta, whole-wheat couscous, bulgur or quinoa).
* 14 grams of fiber per kilocalorie are recommended for adults and children.
clevelandclinic.org/HealthHub
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SOURCES:
Health Benefits of Dietary Fiber: Anderson JW, Baird P, et al. Nutrition Review 2009 Apr;67(4):188-205. www.ncbi.nlm.nih.gov/pubmed/19335713
Position of the American Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. Journal of the American Dietetic Association 2008;108:1716-1731. www.ncbi.nlm.nih.gov/pubmed/18953766