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Fiber
What Is Fiber?
Dietary fiber is the part of plant material
in our diet that is resistant to digestion by
the human gastrointestinal tract.
There are two types of fiber—soluble and
insoluble. Examples of foods rich in soluble
fiber are oat bran, fruits, vegetables,
brown rice, barley, and nuts. Examples of
foods rich in insoluble fiber are wheat bran
and whole-grain breads and cereals.
Why Eat Fiber?
Eating fiber has many benefits. Eating
soluble fiber has been shown to reduce the
risk of developing heart disease by
reducing cholesterol levels.
Eating insoluble fiber has been shown to
reduce the risk of developing constipation,
colitis,
colon
cancer,
and
even
hemorrhoids. Diabetics on high-fiber diets
need much less insulin. Because fiber fills
you up without adding calories, it can help
prevent and treat obesity. Vegetables,
fruits, nuts, and whole grains also have
high amounts of vitamins and minerals
necessary for healthy body functioning.
An additional benefit of eating foods rich
in fiber is that they taste good.
How Much Fiber?
There is no RDA for fiber, but the
American Dietetic Association recommends
eating 20-35 grams of dietary fiber from a
variety of food sources every day. Most
people in the United States average only 5
to 10 grams.
Where Can I Get Fiber?
Here is a list of fiber-rich foods and how
many grams of fiber they contain:
Grams
• All Bran
12
• Peanuts, 3 oz
8
• Raisin Bran or Grape Nuts
7
• Peas/lima beans, ½ cup
7-8
• whole wheat pasta
4
• 1 medium apple
4
• whole wheat bagel
3
• 1 medium banana
3
• whole wheat bread
1.5
Be sure to read the food labels. Wholewheat products have “whole wheat” or
“cracked wheat” in their ingredient list. If
you see “wheat flour” or “enriched flour”
you have a processed food product that
doesn’t contain the whole-wheat grain.
Increasing Fiber Intake
Here are several easy ways to increase
dietary fiber:
• Use fresh or dried fruits as desserts and
snacks
• Leave fiber-rich skins on fruits and
vegetables when possible. Raw veggies
and fruits have more useful fiber.
• Eat grain and cereal products that
contain whole wheat or bran.
Remember. . .
Ø Accompany your increase in fiber with an
increase in water.
Ø Increase fiber gradually.
Ø Eat foods high in fiber, not fibercontaining supplements.
Ø Eat a variety of fiber-rich foods.
Ø Too much fiber (50+ grams per day) may
be unhealthy.
Adapted from: Colon Cancer Prevention. American Cancer
Society Personal Health, Perspectives & Lifestyles, 2nd ed.
This document was prepared by the staff of the UWSP University Health Service.
This information should not be used in lieu of medical care.
Last updated: Sept 2002
Fiber.doc
Lentil or Split Pea Soup
In Addition…
1/2 cup uncooked lentils or split peas
1 small onion, sliced thin
1 small stalk celery, chopped
1/4 cup tomato sauce
2 cups water
Bran supplements are not a substitute for
plenty of whole grains, fruits and
vegetables, but may be helpful in certain
situations, such as irritable bowel
syndrome.
Wash the lentils or peas. Put all ingredients
in a kettle. Heat to boiling, cover, and
simmer for 30 minutes or until lentils or
peas are tender. Makes 2 cups.
For a boost in insoluble fiber, try raw
unmilled wheat bran, also called “miller’s
bran.” Available in natural foods areas of
markets, this is the flaky husk from the
outside of the wheat kernel. It is not
absorbed, so, when taken with a diet
plentiful in water, it keeps the bowel open
and expanded, preventing cramps/spasms,
and promoting regular bowel movements.
Nutrition information per cup:
199 calories, 6.4 grams fiber, 0.7 grams fat
Start with 1 and work up to 2 tablespoons
per day -- sprinkle unmilled bran on cereal,
salads, pasta dishes, add it to meat loafs,
casseroles, or stir it into yogurt. It has a
slightly nutty taste and no calories. Be
creative!
Easy Choices That Make a Big Difference!
LOW FIBER
White bread
Instant or white rice
Canned fruit or juice
Canned vegetables
Potato chips
Chocolate chips
Cream of tomato or mushroom soup
Low fiber cereal
Sugar cookies
White flour
HIGH FIBER
Whole grain bread
Brown rice
Fresh fruit with skins
Fresh vegetables
Popcorn
Raisins
Lentil or split pea soup
Bran cereal
Oatmeal raisin cookies
Whole wheat flour
Source: http://www.ext.nodak.edu/extpubs/yf/foods/he459w.htm
This document was prepared by the staff of the UWSP University Health Service.
This information should not be used in lieu of medical care.
Last updated: Sept 2002
Fiber.doc