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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