FIBER The Whole Story

1
FIBERThe Whole Story
The University of Georgia Cooperative Extension
Service
2
What is Fiber?

• Gives plants structure

• Gives food crunch texture

3
Oh, Fiber, Where Art Thou?

• Whole grain products

whole grain breads, cereals, pasta, brown rice
4
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

5
Oh Fiber, Where Art Thou?

• Vegetables fruits
• Beans nuts

6
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

7
Fiber - The Whole Story

• Iron, folate other B vitamins
• Complex carbohydrates
• Antioxidants like vitamin E
  and vitamin C
• Monounsaturated oils
• Phytochemicals

8
Fiber-Rich Foods

• Supply important nutrients for
• Growth
• Energy
• Protecting cells from damage
• Heart health
• Fighting diseases

9
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

10
Big Benefits Fiber-Rich Diets

• May help with weight control
• Feel full with fewer calories
• May help with diabetes management
• Better blood glucose control

11
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

12
How Much Fiber?

• 20 - 35 grams/day for adults
• (10 g/1,000 calories)
• Build healthy base from Food Guide Pyramid
• Grains
• Vegetables
• Fruits
• Beans nuts

13
Bread, Cereal, Rice Pasta Group

• 6 to 11 servings daily
• 3 are the key
• Make at least 3 servings whole grain

14
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

15
Vegetables Fruits 5-9 Servings Daily

• Eat whole veggies fruit more often than juices
• Consume edible skins - potatoes, apples
• Try dried fruits
• Sneak in more veggies/fruits in sandwiches,
  salads, soups, stews, casseroles, omelets, etc.

16
Fiber BoostBeans Nuts 3 - 5 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

17
What About Fiber Supplements?

• Dont take that tablet yet!
• Missing added benefits found in whole foods
• Easy to overdo
• Food first!

18
Fiber Up!

• Slowly increase your fiber intake
• Drink plenty of water as you increase fiber
  intake
• 2 quarts (eight 8-oz glasses) or more daily

19
Final Chapter

• Its up to you!
• Eat a variety of fiber-rich whole grains,
  vegetables, fruits, beans nuts.
• Dont forget the water