What is Fiber?Plant materials that are eaten but can’t be digested by human enzymes.

How much fiber do we need???

20-35 grams a day

Two Types of FiberSoluble FiberInsoluble Fiber

Soluble FibersThey form a gel once in the

intestines and are easily digested by bacteria in the colon.

EXAMPLES◦Legumes◦Barley◦Oatmeal◦Some Fruits◦Some Vegetables

Insoluble FiberDo NOT dissolve in water, Do

NOT form gels. They aid the digestive system by easing elimination waste.

EXAMPLES:◦Outer layers of whole grains “bran”◦Strings of celery

Fiber helps preventConstipationHemorrhoidDiverticula (bulging pockets in

the colon wall that can trap feces and then become infected.

Colon CancerHelps decrease cholesterol

Wheat Kernel

EndospermThe soft, white inside portion of

the kernel containing starch

and proteins.Biggest portion of the kernel.White FLOUR

BranOuter layer of the kernel, covers

the endosperm.

The bran contains a small amount of protein, large quantities of the three major B-vitamins, trace minerals, and dietary fiber - primarily insoluble

GermSmallest part of the kernel.The germ is high in B-Vitamins

and Trace Minerals. Wheat  germ can be purchased

separately and is part of whole wheat flour.

Refined vs. WholeRefined the bran and germ are

removed leaving only the endosperm.

The whole kernel is used nothing is taken out.

Enriched, FortifiedNurtients are added to the flour.

By law (Enrichment Act of 1942) and was amended in 1996 to include folate.◦Thimain◦Riboflavin◦Niacin◦Folate◦Iron are added.

Stone GroundRefers to a milling process using

limestone to grind any grain, including refined grains into flour.

Wheat BreadBread made with any wheat flour

including refined enriched white flour.

Whole-Wheat FlourFlour made from whole-wheat

kernels

100% Whole GrainsThe grain is entirely whole grain

with no added refined grains.

Whole GrainRefers to a grain milled in its

entirety not refined.

Wheat FlourFlour made from wheat, including

refined white flour.

White FlourFlour made from endosperm that

has been refined and bleached for maximum softness and whiteness