WHAT IS FIBER?: Fiber is the part of plants that your body cannot digest. It is actually a type of carbohydrate. However, because it's not digested or absorbed into your body, fiber has no calories.
WHERE CAN I FIND FIBER?: Fiber is found in fruits, vegetables, whole-grain breads, cereals, legumes (such as kidney beans, chickpeas and lentils), seeds and nuts. Only plant foods have fiber.
ARE THERE DIFFERENT KINDS OF FIBER?: There are actually two kinds of fiber found in plants:
Insoluble fiber does not dissolve in water. It helps to speed the passage of food through your digestive tract. It helps with constipation, hemorrhoids and diverticulitis. Good sources of insoluble fiber include wheat bran, whole-grain breads, cereals, fruits and vegetables.
Soluble fiber dissolves in water and forms a gel. It slows the passage of food through your digestive tract. It helps control high blood cholesterol. Good sources of soluble fiber include oat and rice bran, dried peas and beans, barley, fruits and vegetables.
WHY DO I NEED FIBER?: Fiber helps keep your digestive tract healthy. Soluble fibers can help lower your blood cholesterol level, and may prevent certain cancers. Fiber can also help people who want to lose weight. High-fiber foods fill you up quickly, helping you to decrease your calorie intake. Foods that are high in fiber also often have a significant amount of vitamins and minerals.
HOW MUCH FIBER DO I NEED? You should try to take between 20 to 35 grams of fiber each day. Remember that there are a lot of ways that you can substitute high-fiber foods for low-fiber foods in your eating plan. When reading a nutrition label, choose foods with 3 or more grams of dietary fiber per serving.
HOW CAN I INCREASE MY FIBER INTAKE?: Be sure to gradually increase your fiber intake by 3 to 5 grams per day. This will prevent bloating or gas from forming in your digestive system. Also, drink at least 8 cups of water or decaffeinated drinks each day. A high-fiber diet without enough fluid can cause constipation.
| Carbohydrates (1 serving = 15 grams of carbohydrate) | Grams of fiber |
| | |
| Cereals | |
| 1/2-3/4 cup lower-fiber cereals Cheerios, Wheaties, oatmeal | 2-3 |
| 1/2-3/4 cup moderate-fiber cereals Bran flakes, Shredded Wheat, oat bran | 4-5 |
| 1/2-3/4 cup high-fiber cereals Fiber One, All-Bran, 100% Bran | 8-12 |
| Breads/crackers 1 serving whole grain or whole wheat | 2 |
| Grains 1/2 cup kasha, couscous, barley, bulgur, brown rice | 2 |
| Starchy vegetables 1/2 cup corn, peas | 2 |
| Legumes 1/3 cup dried beans, peas, lentils | 4-5 |
| Fruit 1/2 cup or 1 medium fruit | 2 |
| Vegetables 1/2 cup cooked | 2 |
| 1-2 cups raw | 3 |
| Nuts and seeds 1/2 ounce | 2 |
CREATIVE WAYS TO ADD FIBER TO YOUR MEALS:
- Eat fruit and vegetables with the skin.
- Add low-fat granola or shredded wheat cereal to yogurt or fresh fruit.
- Eat whole-grain cereal (at least 4 grams of fiber per serving) with fresh fruit for breakfast.
- Use whole-grain breads and cereals. WHOLE-grain flour should be listed as the FIRST ingredient on the food label.
- Eat popcorn, raw vegetables or high-fiber crackers for snacks.
- Eat the skin on baked potatoes, and leave the skin on when making mashed potatoes.
- Eat brown rice instead of white rice.
- Eat whole fruits and vegetables instead of drinking juice.
- Substitute whole wheat or rye flour for part of the white flour when baking.
- Include more dried peas and beans in your meals. Add them to casseroles, chili, burritos, soups and salads.
YOUR TURN:
List three foods you can try to add fiber to your meal plan.
1.______________________
2.______________________
3.______________________
