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.