Fiber The Hidden Treasure

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Fiber The Hidden Treasure

• The University of Georgia Cooperative Extension
  Service

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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

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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

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High-Fiber Foods

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

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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

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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

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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

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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

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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