1. Fiber: Keep it Moving!

2. Fiber! Also Known As: Roughage Bulk Crude fiber :

3. What is Dietary Fiber? A complex-carbohydrate Structural component of plant foods Non-digestible (humans) 2 types: soluble/insoluble

4. Soluble Fiber Soluble fiber: attracts water and turns to gel during digestion, which slows digestion. Soluble fiber may help lower cholesterol, which can help prevent heart disease. *think fluffy and gooey*

5. Insoluble Fiber Insoluble fiber: adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines. *think scrub brush*

6. Digestion

7. Fiber Digestion Most passes through your digestive tract unchanged Some fiber (prebiotics) digested (fermented)by the friendly bacteria (probiotics) in your gut

8. Health Benefits Chronic disease management and prevention Gut health Colon health Weight Management

9. Chronic Disease Prevention Prevents and helps manage: Diabetes Moderate blood sugar Heart Disease Lowers cholesterol Weight management

10. Gut Health Feeds healthy bacteria in your gut Improves immune system function

11. Colon Health

12. Weight Management Keeps you fuller longer High-fiber foods are usually: lower in fat and calories richer in vitamins and minerals

13. Meal Comparison

14. How much do you need? Most Americans get only 8-10 grams of fiber daily The recommended amount for adults is 20-35 grams a day from a variety of foods. According to choosemyplate.gov, you need 14 g for every 1000 calories you eat

15. Good Sources - What to look for? On food labels: High fiber: 5 g or more per serving Good source of fiber: 2.5 g to 4.9 g per serving

16. Soluble and Insoluble Fiber Sources Soluble fiber found in many fabulous foods, including: oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables Insoluble fiber found in lots of tasty treats, including: wheat bran, vegetables, and whole grains.

17. High-fiber Fruits FruitsServing size Total fiber (grams)* Raspberries1 cup8.0 Pear, with skin1 medium5.5 Apple, with skin1 medium4.4 Strawberries (halves)1 1/4 cup3.8 Banana1 medium3.1 Orange1 medium3.1 Figs, dried2 medium1.6 Raisins2 tablespoons1.0

18. High-fiber Vegetables VegetablesServing size Total fiber (grams)* Artichoke, cooked1 medium10.3 Peas, cooked1 cup8.8 Broccoli, boiled1 cup5.1 Turnip greens, boiled1 cup5.0 Sweet corn, cooked1 cup4.2 Brussels sprouts, cooked1 cup4.1 Potato, with skin, baked1 medium2.9 Tomato paste1/4 cup2.7 Carrot, raw1 medium1.7

19. High-fiber Grains, Cereal, & Pasta Grains, cereal & pastaServing size Total fiber (grams)* Spaghetti, whole-wheat, cooked1 cup6.2 Barley, pearled, cooked1 cup6.0 Bran flakes3/4 cup5.3 Oat bran muffin1 medium5.2 Oatmeal, quick, regular or instant, cooked 1 cup4.0 Popcorn, air-popped3 cups3.5 Brown rice, cooked1 cup3.5 Bread, rye1 slice1.9 Bread, whole-wheat or multigrain1 slice1.9

20. High-fiber Legumes, Nuts, & Seeds Legumes, nuts & seedsServing size Total fiber (grams)* Split peas, cooked1 cup16.3 Lentils, cooked1 cup15.6 Black beans, cooked1 cup15.0 Lima beans, cooked1 cup13.2 Baked beans, vegetarian, canned, cooked1 cup10.4 Sunflower seed kernels1/4 cup3.9 Almonds1 ounce (23 nuts)3.5 Pistachio nuts1 ounce (49 nuts)2.9 Pecans1 ounce (19 halves)2.7

21. Sample Menu for Women Menu with 26.1 g of fiber:

22. Sample Menu for Men Menu with 35 grams of fiber

23. Smart Switches Granola vs. Bran Flakes 6g 17g

24. Mac n’ Cheese vs. Whole wheat spaghetti 1g 6g

25. Potato chips vs. Popcorn 1g 4g

26. Cheese dip vs. Hummus 0.3g 2.3g

27. Create a Meal Game Your turn! Split into 3 groups of 4-5 Create a high-fiber breakfast and dinner using your food models Dinner/Lunch (protein and at least 2 sides) Breakfast (your choice) Be creative!

28. Summary What is Fiber? Digestion of Fiber Soluble/Insoluble Fiber Health Benefits Recommendations Good Sources How to Fit it in Your Diet

29. Fiber: Keep it Regular.

30. References http://www.mayoclinic.com/health/high-fiber-foods/NU00582 http://www.cpmc.org/learning/documents/dietfiber-ws.pdf http://www.wehealny.org/healthinfo/dietaryfiber/fibercontentchart.html http://www.lifescript.com/health/centers/diabetes/tips/friendly_fiber.aspx?u tm_campaign=2012-05-21-113520&utm_source=living-with- diabetes&utm_medium=email&utm_content=tip-of- day_Friendly_Fiber&VID=113520&FromNL=1&sc_date=20120521T000000 http://www.lifescript.com/health/centers/diabetes/tips/friendly_fiber.aspx?u tm_campaign=2012-05-21-113520&utm_source=living-with- diabetes&utm_medium=email&utm_content=tip-of- day_Friendly_Fiber&VID=113520&FromNL=1&sc_date=20120521T000000 Dr. Melinda Manore, PhD, RD, FAACSM, OSU Professor, Nutrition 417 Lecture Slides on Fiber Fall 2011 http://www.webmd.com/heart-disease/heart-healthy-food-10/slideshow- fat-foods-fit-foods http://www.webmd.com/heart-disease/heart-healthy-food-10/slideshow- fat-foods-fit-foods http://www.mayoclinic.com/health/high-fiber-diet/MY01154&slide=7 http://www.choosemyplate.gov/faqs.html http://www.ext.colostate.edu/pubs/foodnut/09333.html 1. Thompson JL, Manore MM, Vaughn LA. The Science of Nutrition. San Franscisco, CA: Pearson Benjamin Cummings; 2008:181.