Fiber

• Structure, texture & support• Not digested• No calorie value

Whole Plant Foods

• Fruits• Vegetables• Whole-grains• Beans, peas and lentils• Nuts and seeds

• Healthy colon

• Lowers cholesterol

• Feel full - satiety

Fiber-rich foods have both types of

fiber

Fiber-rich foods have both types of

fiber

• Provides bulk

• Laxative effect

Fiber-rich foods have both types of

fiber

Fiber-rich foods have both types of

fiber

Decrease Risk For:

• Heart disease

• Diabetes

• Cancer

Helps With:

• Weight control

• Gastrointestinal health

• Lowering blood pressure

Decrease …

• High fiber intake, especially soluble fiber, may decrease your chance of getting heart disease.

Approved Health Claim

• 1.5 cups of oatmeal• 2.5 tablespoons psyllium

“Foods containing soluble fiber from whole oats or psyllium seed husk may reduce the risk of heart disease.” (FDA)

“Foods containing soluble fiber from whole oats or psyllium seed husk may reduce the risk of heart disease.” (FDA)

3 g per day lowers cholesterol

10 g soluble fiber per day

• ¾ cup blueberries 1.5 g

• 1 orange 2 g

• Oatmeal, 1 cup 3 g

• Flax seeds, 4 oz 14 g

• Lima beans, ¾ cup 7 g

• Kidney beans, ¾ cup 6 g

• Broccoli, ¾ cup 2 g

FDA-Approved Health Claims

• “Diets rich in whole-grain foods and other plant foods may reduce the risk of heart disease.”

• “Fruits, vegetables and grain products that contain fiber, particularly soluble fiber, decrease the risk of heart disease.”

• “Diets rich in whole-grain foods and other plant foods may reduce the risk of heart disease.”

• “Fruits, vegetables and grain products that contain fiber, particularly soluble fiber, decrease the risk of heart disease.”

A Closer L k

• 12 studies found that regular intake of whole-grain foods was associated with a 26% reduction in risk of heart disease.

A Closer L k

• Men who ate whole-grain breakfast cereals had lower incidence of death from heart disease.

A Closer L k

• Women with high dietary fiber intake have a reduced risk of heart disease.

• Whole-grain foods reduce risk even further.

A Closer L k

• Elderly men and women with higher cereal fiber intakes were less likely to suffer a stroke or a nonfatal heart attack or to die from heart disease.

The Evidence: Diabetes

• Dietary fiber is important in prevention and treatment of diabetes.

A Closer Look

• A high-fiber diet can help– Lower blood sugar and insulin levels.– Lower blood cholesterol and

triglycerides.

A Closer Look

• A high-fiber diet can help reduce your chance of developing diabetes.

A Closer Look

• People already at risk for developing diabetes can still benefit from a high-fiber diet.

• In men and women with impaired glucose tolerance, risk of diabetes decreased by lifestyle changes that included a high-fiber diet.

• “Diets rich in whole-grain foods and low in fat, saturated fat and cholesterol may reduce the risk of some types of cancer.”

• “Fiber-containing grain products, fruits and vegetables may reduce the risk of cancer.” (FDA)

• “Diets rich in whole-grain foods and low in fat, saturated fat and cholesterol may reduce the risk of some types of cancer.”

• “Fiber-containing grain products, fruits and vegetables may reduce the risk of cancer.” (FDA)

The Evidence: Weight Control

• High fiber intake–Makes you feel full– Decreases hunger– Reduces calories– Results in weight loss!

The Evidence: GI Health

• A high-fiber diet– Prevents and treats constipation.– Prevents and manages diverticulosis

and diverticulitis.

High Fiber Foods

• low in fat and calories, • high in – vitamins – minerals – antioxidants– phytochemicals

Discover your fiber needs

• Adults need 25-38 grams of fiber each day.

“Prehistoric man ate 77-120 grams of fiber each day. This is less than half that amount!”

“Prehistoric man ate 77-120 grams of fiber each day. This is less than half that amount!”

Track down foods with fiber

• Whole-grain cereals, breads, rice

• Beans, peas and lentils

• Fruits

• Vegetables

• Nuts and seeds

Nutrition Facts Panel

Look for

“High in Fiber”

or

“Good Source of Fiber”

on the package.

Refined or processed grains have the germ and bran removed, which also removes beneficial fiber, vitamins, minerals and phytochemicals.

Whole Grain Breads

• Look for “whole wheat” or “whole-wheat flour” as the 1st ingredient

• Compare brands: 3 grams per slice

100% WholeWheat

Whole Grain Cereals

• 5 or more grams of fiber per serving.

• Bran flakes, raisin bran, shredded wheat, oatmeal

• 100% bran cereals

Change To Whole:

• Brown rice X 6• Whole-wheat pasta X 2.5• Popcorn X 8 compared to chips

More Whole Grains

• Whole-wheat bulgur

• Whole-wheat couscous

• Amaranth

• Buckwheat

• Millet

• Quinoa

Beans, Peas, Lentils

• Best sources @ 4-8 grams per ½ cup

• Dried or canned• Highest in fiber: – Black beans– Kidney beans– Pinto beans– Lentils

Tracking down: Fruits

• Eat the skin when you can!

• Choose the whole fruit over juice!

Tracking down: Vegetables

• Fiber content ranges from 1 g to more than 4 g per serving.

• Eat the skin when you can.

Salads

– Green salads are great – Add raw veggies to turn a salad into a

high-fiber meal…• 3 cups romaine = 3 g• 1/2 cup red pepper = 1.5 g• 1/2 cup broccoli = 1.3 g• 1/2 cup green peas = 4.4 g• Total fiber = 10.2 g • (40% of your daily need)

Nuts and Seeds

• 1 oz has 1 g to 3 g of fiber– Sprinkle on salads and

cereals.–Mix with yogurt.–Make trail mix with nuts,

seeds, popcorn, whole-grain cereal and dried fruit.

Let’s Practice

Compare Low Fiber

• Low fiber start:– 1 cup corn flakes 1 g– 1/2 medium banana 1.4 g– 1 cup skim milk 0 g– 1 cup orange juice 0 g

Total fiber 2.4 g

With High Fiber

• Higher-fiber breakfast:– Replace corn flakes with raisin bran (8 g)– Replace banana with 1 cup sliced strawberries (4 g)– Add 1/4 cup sliced toasted almonds (3 g)– Change the orange juice to a whole

orange and save it for a mid-morning snack (3 g)

• Total fiber gain of up to 16 g

Improve This Lunch

• Low fiber lunch:– Turkey sandwich on white bread 1 g– Green salad (mostly lettuce) 2 g– Applesauce 1.5 g– Frozen yogurt 0 g

Total fiber 4.5 g

Higher-Fiber Lunch

• Replace white bread with whole-wheat bread (6 g)

• Green salad with added carrots, chickpeas and cauliflower (8 g)

• Change applesauce to 1 medium apple (4 g)

• Top yogurt with 1/2 cup peaches (2 g)• Total fiber gain of up to 15.5 g

Improve This Dinner

• Low fiber dinner:– Grilled salmon 0.0 g– 1 cup enriched pasta 2.4 g– 1 cup cooked broccoli 4.5 g– Roll with butter 1 g

Total fiber 8 g

Higher Fiber Dinner

• Keep the grilled salmon• Replace enriched pasta with

whole-wheat pasta (6 g)• Keep broccoli, add more vegetables,

such as 1/2 cup of mushrooms (6.5 g)• Choose a whole-grain roll or bread (2 g)• Total fiber gain of up to 6.5 g

Success Tips

• Eat more meals at home!• Pack fiber-rich snacks and lunches to take with

you on the go. • Balance your meals – an evening pizza can be

followed with a higher-fiber breakfast and lunch.• Drink plenty of water.

The Hunt for Fiber

A diet rich in whole grains, beans, fruits and vegetables provides the health benefits of fiber, plus the power of vitamins, minerals, antioxidants and phytochemicals.

Fiber Hunt Review

• Dietary fiber:– What is it? – Where is it found?

• What are the health benefits of fiber?• What are your daily fiber needs?• Which foods contain fiber?• Give 3 tips for putting more fiber into

meals.

“The reason most people never reach their goals is that they don't define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them.”

--Denis Watley