Fill Up On Fiber!
Project Sponsors
•USDA project funded
through the Supplemental
Nutrition Assistance
Program
•School District of
Philadelphia
•Department of Nutrition
Sciences, Drexel University
What is Fiber?
•Non-digestible part of
plant foods
•Important for maintaining
good health
•Most Americans only eat
about half of the fiber they
need!
Why is Fiber Important?
• Promotes a healthy digestive system
• Helps us maintain a healthy body
weight
• Helps prevent some diseases
Not All Fiber is Created Equal
• Insoluble Fiber
– Keeps you “regular”
– Found in whole wheat products, bran, nuts, and
many vegetables
• Soluble Fiber
– “Heart Healthy”
– Found in oats, peas, beans, apples, citrus fruits,
and carrots
• We need BOTH!!
Fiber and Disease Prevention
• Fiber can help prevent:
– Obesity
– Type 2 diabetes
– Diverticulitis
– Colon cancer
– Heart Disease
How Much Fiber Do You Need?
• Males (14-50 years old) =
38 grams/day
• Females (9-50 years old) = 25 grams/day
• On average we need about 14 grams of
fiber per 1000 calories
(e.g. for a 2000 calorie diet:
14 x 2 = 28 grams)
Sources of Fiber
•
•
•
•
•
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Whole Grains
Fruits
Vegetables
Beans
Nuts
Seeds
High-Fiber Fruit
High-Fiber Fruit
Grams (g) of Fiber
per Serving
Amount of fruit in a
serving
Raspberries
8
1 cup
Pear
5.5
1 medium pear
Blueberries
4
1 cup
Apple, with skin
4
1 medium apple
Banana
3
1 medium banana
Mango
3
1 cup
Raisins
2
1 small box (1.5 oz.)
Dried plums
3.5
5
High-Fiber Vegetables
High-Fiber
Vegetable
Grams (g) of Fiber Amount of vegetable
per Serving
in a serving
Peas, cooked
9
1 cup
Potato, baked with
skin
4
1 medium potato
Corn, cooked
4
1 cup
Sweet potato, baked
with skin
4
1 medium potato
Spinach, cooked
4
1 cup
Broccoli, cooked
5
1 cup
Celery, raw
2
2 large stalks
Carrots, raw
4
1 cup
High-Fiber Beans, Nuts, and Seeds
High-Fiber
Beans, Nuts, and
Seeds
Grams (g) of
Fiber per
Serving
Amount of food
in a serving
Lentils
8
½ cup
Black Beans
7.5
½ cup
Kidney Beans
6
½ cup
Lima Beans
6.5
½ cup
Hummus (made from
chickpeas)
2
2 Tablespoons
Almonds
3.5
23 nuts
Sunflower Seeds
3
¼ cup
Peanuts
3
¼ cup
High Fiber Grains
Whole Grain
Food
Grams (g) of
Fiber per
Serving
Amount of food
in a serving
Oatmeal (instant)
4
1 cup
Whole wheat spaghetti
(cooked)
6
1 cup
Whole wheat bread
2
1 slice
Raisin bran cereal
7
1 cup
Whole wheat English
Muffin
4
1 muffin
Popcorn, air-popped
3.5
3 cups
Brown rice
3.5
1 cup
Whole wheat pretzels
2
1 ounce
Fiber and Whole Grains
• Choosing WHOLE grains
instead of REFINED grains can
add more fiber to your diet
• Each grain has 3 layers:
– Bran
– Germ
– Endosperm
• A whole grain food must be
made from the WHOLE grain – it
must have all 3 layers!
The Whole Grain Kernel
What is a Refined Grain?
• Bran and germ have been removed
– Loss of B vitamins, iron, and FIBER
• Often ENRICHED
– Only B vitamins and iron are added back
• Often contain solid fats and added sugars
which may cause us to consume excess
calories contributing to weight gain
Fiber and the Food Label
• 3 grams per serving
– Good Source of Fiber
• ≥ 5 grams per serving
– Excellent Source of Fiber
Fiber and the Food Label
Choose foods with a whole grain
ingredient listed first on the label’s
ingredient list.
Adapted from University of Nebraska Lincoln (www.lancaster.unl.edu)
Whole Grains and the Ingredient
List
•Whole grains cannot be identified by the COLOR
•The best indicator is the INGREDIENTS
•Make sure a whole grain ingredient is listed FIRST
Examples of Whole Grain Ingredients
Brown rice
Whole-grain barley
Oatmeal
Whole oats
Popcorn
Whole rye
Rolled Oats
Whole wheat
Whole-grain corn
Wild rice
How Can You Increase Fiber in
Your Diet?
• Follow MyPlate and eat enough fruits,
vegetables, whole grains, and
beans/nuts!
– Make at least HALF of your grains WHOLE
grains
– Fill half your plate with fruits and vegetables
– Choose plant protein foods like beans, nuts,
and seeds more often
Can You Eat Too Much Fiber?
• Increasing fiber too fast can cause abdominal
cramping, bloating, and gas
• Increase your intake slowly- 5 grams per week
• Drink plenty of fluids – 8-10 cups per day!
The Bottom Line on Fiber
Make sure to eat enough fruit,
vegetables, beans/nuts, and whole
grains and you will get the fiber you
need!!
Activities
• Fiber Assessment
• Get Enough Fiber!
Questions?