Download Why You Should Include More Fiber in Your Diet

Why You Should Include More
Fiber in Your Diet
What is fiber? Fiber is a type of carbohydrate that the body cannot digest or absorb. Unlike most carbohydrates, fiber
is not broken down into sugar through digestion. Instead it travels through your body undigested, helping to keep you
full and regulating blood sugar. There are two types of fiber:
Soluble Fiber: A type of fiber that forms a gel when
mixed with liquid, which helps to control blood sugar
and reduces cholesterol. It prevents the emptying of the
stomach, slows down digestion, and keeps you fuller for
longer, so you may eat less.
Sources of Soluble Fiber: Oatmeal, beans, apples, lentils,
pears, strawberries, citrus, cucumber, celery, carrots, etc.
Insoluble Fiber: A type of fiber that does not dissolve
in water. It adds bulk to stool, promotes regular bowel
movements, and prevents constipation.
Sources of Insoluble Fiber: Whole grains, seeds, nuts, grapes,
dark leafy greens (kale, chard), zucchini, broccoli, etc.
How much fiber should I eat?
On average, Americans only get about 15 grams of fiber per day. But
the recommended daily intake for children and adults is between 2040 grams of fiber a day.
Read food labels
Look for the “dietary fiber” content. Good sources of fiber have at
least 10% of the “percent daily value” for fiber. See the Nutrition Facts
label on packaged foods to see how many grams of fiber it contains;
some even include the amount of soluble and insoluble fiber too! To
find whole grain foods (good sources of fiber), look for the words
“whole wheat” or “whole grain” in the ingredient list. Be weary of just
“multigrain”, “wheat”, or “enriched flour” which do not mean whole
grain.
What is the best kind of fiber for me?
There isn’t one best fiber for you. Both soluble and insoluble fiber are
critical for maintaining a healthy digestive system. Focus on eating a
variety of fruits, vegetables, beans, nuts, seeds, and whole grains to
get both kinds of fiber and all the other nutritional benefits!
Why Fiber is Important
Lowers cholesterol
Studies have shown that soluble fiber can help lower LDL cholesterol, by binding to cholesterol in the digestive
system.
Helps to manage diabetes
Although fiber is a carbohydrate, it does not raise blood sugar levels. Studies have shown that diabetics who had fiber
rich diets controlled their diabetes/blood sugar better than those who ate less fiber.
Good for your heart
High fiber diets have been associated with lower risk for cardiovascular disease and type II diabetes (decreasing
blood pressure, insulin levels, bad cholesterol, manages weight, etc.).
Here are some tips for getting
more fiber in your diet:
1.
Eat at least 5 servings of fruits and
vegetables every day
2. Snack on fruits and vegetables instead of
chips or sweets
3. Replace juice with whole fruits/vegetables
or make a smoothie
4. Replace white bread, white rice, crackers,
and pasta with whole grain bread, whole
grain pasta, or brown rice
5.
food
serving size
dietary
fiber (g)
Navy beans, cooked
1/2 cup
10g
Black beans
1/2 cup
8g
Pinto beans
1/2 cup
8g
Shredded Wheat
1 cup
6g
Barley, cooked
1 cup
6g
Avocado
1/2 cup
6g
Quinoa, cooked
1/2 cup
5g
Pear with skin
1 medium
5g
Soy beans (edamame)
1/2 cup
5g
Spinach, cooked
1/2 cup
4g
Peas, cooked
1/2 cup
4g
Raspberries
1/2 cup
4g
Try more recipes with beans, peas, barley,
lentils, quinoa, bulgur, or brown rice
Apple with peel
1 medium
3g
Broccoli, cooked
1/2 cup
3g
6. Eat oatmeal or whole grain cereals for
Brussels sprouts
1/2 cup
3g
Banana
1 medium
3g
Carrots, raw
1 medium
2g
breakfast
BROUGHT TO YOU BY