FIBER The Whole Story
The University of Georgia Cooperative Extension Service
What is Fiber?
• Gives plants structure
• Gives food crunch & texture
Oh, Fiber, Where Art Thou?
• Whole grain products
OA TS
P S A
A A
T T
whole grain breads, cereals, pasta, brown rice
What is a Whole Grain?
• Bran
• B-vitamins, trace minerals • Fiber
• Endosperm
• Protein & carbohydrates • Vitamins, trace minerals
• Germ
• B-vitamins, vitamin E • Trace minerals • Protein
Oh Fiber, Where Art Thou?
• Vegetables & fruits
• Beans & nuts
Fiber in Two Parts
• Insoluble fiber
– Keeps you regular – Prevents constipation
• Soluble fiber
– Helps digest foods slowly – May help decrease blood cholesterol & blood glucose levels
Fiber - The Whole Story
• Iron, folate & other B vitamins • Complex carbohydrates
• Antioxidants like vitamin E and vitamin C • Monounsaturated oils
• Phytochemicals
Fiber-Rich Foods
Supply important nutrients for:
– Growth
– Energy – Protecting cells from damage
– Heart health – Fighting diseases
Big Benefits -The Unfolding Story
• Fiber-rich diets may help fight diseases
– Heart disease, stroke & high blood pressure – Stomach, colon & rectum cancers – Type 2 diabetes
Big Benefits: Fiber-Rich Diets
• May help with weight control
– Feel full with fewer calories
• May help with diabetes management
– Better blood glucose control
FDA Authorized Health Claims
• Diets low in saturated fat & cholesterol that include 3 g soluble fiber from whole oats (or psyllium) per day may reduce risk of heart disease
• Diets low in saturated fat and cholesterol and rich in fruits, vegetables and grain products that contain dietary fiber may reduce risk of heart disease
• Low-fat diets rich in fiber-containing grains, fruits and vegetables may reduce risk of some types of cancer
How Much Fiber?
• 20 - 35 grams/day for adults
– (10 g/1,000 calories)
• Build healthy base from Food Guide Pyramid
– – – – Grains Vegetables Fruits Beans & nuts
Bread, Cereal, Rice & Pasta Group
• 6 to 11 servings daily
• 3 are the key
– Make at least 3 servings whole grain
Finding Whole Grains
• 100% whole wheat flour, whole ground corn, whole oats or oatmeal • Brown rice, barley, bulgar, quinoa, buckwheat, spelt, kamut
• Whole grain cereals
– 5 or more grams fiber/serving
Vegetables & Fruits: 5-9 Servings Daily
• Eat whole veggies & fruit more often than juices
• Consume edible skins - potatoes, apples
• Try dried fruits
• Sneak in more veggies/fruits in sandwiches, salads, soups, stews, casseroles, omelets, etc.
Fiber Boost: Beans & Nuts 3 - 5 Time/Week
• 1/2 cup cooked beans = 7 g fiber
– Eat bean dishes weekly – Stretch meals with beans
• 1/4 cup nuts = 3 g fiber
– Eat as high fiber snack – Add crunch to foods
What About Fiber Supplements?
• Don’t take that tablet yet!
– Missing added benefits found in whole foods – Easy to overdo
• Food first!
Fiber Up!
• Slowly increase your fiber intake • Drink plenty of water as you increase fiber intake
• 2 quarts (eight 8-oz glasses) or more daily
Final Chapter
• It’s up to you!
– Eat a variety of fiber-rich whole grains, vegetables, fruits, beans & nuts.
– Don’t forget the water