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FIBER The Whole Story The University of Georgia Cooperative Extension Service What is Fiber? • Gives plants structure • Gives food crunch & texture Oh, Fiber, Where Art Thou? • Whole grain products O A TS P S A AA TT whole grain breads, cereals, pasta, brown rice 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 Oh Fiber, Where Art Thou? • Vegetables & fruits • Beans & nuts 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 Fiber - The Whole Story • Iron, folate & other B vitamins • Complex carbohydrates • Antioxidants like vitamin E and vitamin C • Monounsaturated oils • Phytochemicals Fiber-Rich Foods Supply important nutrients for: – Growth – Energy – Protecting cells from damage – Heart health – Fighting diseases 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 Big Benefits: Fiber-Rich Diets • May help with weight control – Feel full with fewer calories • May help with diabetes management – Better blood glucose control 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 How Much Fiber? • 20 - 35 grams/day for adults – (10 g/1,000 calories) • Build healthy base from MyPlate – – – – Grains Vegetables Fruits Beans & nuts Bread, Cereal, Rice & Pasta Group – At least half should be whole grains – Single portions are: • • • • • • • • 1 slice of bread 1 oz. dry cereal ½ cup cooked cereal, rice, or pasta ½ small bagel, English muffin or bun 7-inch tortilla 3 cups popcorn 3-6 crackers Small biscuit or cornbread 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 Vegetables & Fruits: Fill half your plate! • Consume whole veggies & fruit more often than juices • Consume edible skins • Try dried fruits • Sneak in more veggies/fruits in sandwiches, salads, soups, stews, casseroles, omelets, etc. Fiber Boost: Beans & 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 What About Fiber Supplements? • Don’t take that tablet yet! – Missing added benefits found in whole foods – Easy to overdo • Food first! Fiber Up! • Slowly increase your fiber intake • Drink plenty of fluids as you increase fiber intake • 2 quarts (eight 8-oz glasses) or more daily Final Chapter • It’s up to you! – Eat a variety of fiber-rich whole grains, vegetables, fruits, beans & nuts. – Drink plenty of water and other fluids