Fiber – The Hidden Treasure

The University of Georgia Cooperative Extension Service

Fiber-Rich Foods Are Helpful in Weight Loss

 Typically low in fat and calories  Take longer to chew so may eat slower and less food  Digest slower so feel full longer

There are two types of fiber

Soluble fiber can help lower your cholesterol Found in oat bran, apples, pears and dried beans or peas Insoluble fiber promotes regularity and helps prevent constipation Found in whole wheat breads, cereals, wheat bran and most vegetables

High-Fiber Foods

 High-fiber foods are a good source of nutrients, such as complex carbohydrates, vitamins and minerals

The Food Guide Pyramid Can Help Plan a Higher Fiber Diet

  Whole Grains are the base – 6 to 11 servings/day depending on calorie level Fruits and Vegetables are next – 5 to 9 servings a day

Wheat Bread is Not Whole Wheat Bread

 First ingredient - whole wheat flour or stone ground whole wheat flour  Whole wheat bread has 1.5 to 2 grams of fiber per slice

Fiber Recommendations

 25 to 30 grams a day – most people eat only half this amount   Increase fiber intake gradually Drink more water and fluids – 8 to 12 cups daily  To work well, fiber must absorb fluid

Fiber Check List

  Eat 5 fruits and vegetables – unpeeled if possible Boost your intake of whole grain bread  Use whole grain cereals and pasta  Substitute beans and peas for meat

Take Home Message

 Fiber helps with weight control and regularity  Gradually increase to 25-25 grams per day  Increase fluids as you increase fiber  Enjoy more fruit, vegetables, and whole grains