1. The Benefits of Fiber

2. Types of Fiber Insoluble Fiber Soluble Fiber
Does not dissolve in water.
Promotes movement of material through the digestive system.
Sources: Whole wheat flour, wheat bran, nuts, & many vegetables.
Soluble Fiber
Dissolves in water to form a gel-like material.
Lowers blood cholesterol and glucose levels.
Sources: Oats, peas, beans, apples, citrus, carrots, & barley.

3. Benefits of a High Fiber Diet
Normalizes bowel movements.
Helps maintain bowel integrity and health.
Lowers blood cholesterol levels.
Helps control blood sugar levels
Aids in weight loss.

4. How much fiber should I eat?
Gender
50 Years & Younger
Over age 50
Men
38 grams
30 grams
Women
25 grams
21 grams
These DAILY recommendations are from “The National Academy of Sciences' Institute of Medicine”