Fiber – The Hidden Treasure

1. Fiber – The Hidden Treasure The University of Georgia Cooperative Extension Service

2. Fiber-Rich Foods Are Helpful in Weight Loss • Typically low in fat and calories • Take longer to chew so may eat slower and less food • Digest slower so feel full longer

3. There are two types of fiber Soluble fiber can help lower your cholesterol - Found in oat bran, apples, pears and dried beans or peas Insoluble fiber promotes regularity and helps prevent constipation - Found in whole wheat breads, cereals, wheat bran and most vegetables

4. High-Fiber Foods • High-fiber foods are a good source of nutrients, such as complex carbohydrates, vitamins and minerals

5. The Food Guide Pyramid Can Help Plan a Higher Fiber Diet • Whole Grains are the base – 6 to 11 servings/day depending on calorie level • Fruits and Vegetables are next – 5 to 9 servings a day

6. Wheat Bread is Not Whole Wheat Bread • First ingredient - whole wheat flour or stone ground whole wheat flour • Whole wheat bread has 1.5 to 2 grams of fiber per slice

7. Fiber Recommendations • 25 to 30 grams a day– most people eat only half this amount • Increase fiber intake gradually • Drink more water and fluids – 8 to 12 cups daily • To work well, fiber must absorb fluid

8. Eat 5 fruits and vegetables – unpeeled if possible Boost your intake of whole grain bread Use whole grain cereals and pasta Substitute beans and peas for meat Fiber Check List

9. Take Home Message • Fiber helps with weight control and regularity • Gradually increase to 25-25 grams per day • Increase fluids as you increase fiber • Enjoy more fruit, vegetables, and whole grains