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 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? grams/day for adults – (10 g/1,000 calories) Build healthy base from MyPlate –Grains –Vegetables –Fruits –Beans & nuts

Bread, Cereal, Rice & Pasta Group –At least half should be whole grains –Single portions are: 1 slice of bread 1 oz. dry cereal ½ cup cooked cereal, rice, or pasta ½ small bagel, English muffin or bun 7-inch tortilla 3 cups popcorn 3-6 crackers Small biscuit or cornbread

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: Fill half your plate! Consume whole veggies & fruit more often than juices Consume edible skins Try dried fruits Sneak in more veggies/fruits in sandwiches, salads, soups, stews, casseroles, omelets, etc.

Fiber Boost: Beans & Nuts 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 fluids 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. – Drink plenty of water and other fluids