Fiber

Making Fiber a Part of Your Diet

What is fiber?

The part of plant foods that cannot be fully broken down by enzymes in your digestive system.

Why eat fiber?

• It prevents and treats constipation.

• It can help lower blood cholesterol levels.

• It can prevent some cancers.

• Its low in calories and high in nutrients.

What about gas or intestinal discomfort?

You may experience discomfort if too much fiber is eaten all at once. Increase your dietary fiber gradually, and continue to eat a variety of food (fruit, vegetables, grains, protein, dairy products).

Filling Up on Fiber

• The goal is 5 or more servings daily of fruit and vegetables, and 6 or more servings daily of grain products.

• Wash rather than peel fresh vegetables and fruits.

• Choose raw or steamed vegetables over boiled, creamed or pureed types.

• Read product labels and choose foods high in fiber.

• Select breads made from whole grains instead of white flour (look for whole wheat or whole grain on the label).

• Add nuts or sprouts to top off your salad, etc.

• Eat dried beans, soaked in water and cooked.

• Try whole grain cereals with low-fat milk, or dry, as a snack.

• Drink more fluids (e.g. water or juice while gradually increasing the amount of fiber in your diet.

The American Dietetic Association suggests 20-35 grams of dietary fiber daily.

Fiber in Selected Foods

Bread, Cereal, Rice and Pasta Group

Whole-grain products provide about 2 grams of fiber per serving:

• 1 slice whole-wheat, pumpernickel, rye bread

• 1 oz ready-to-eat bran cereal

• 1/2c cooked barley, bulger, grits, oatmeal

Vegetable Group

Most vegetables contain 2 to 3 grams of fiber per serving:

• 1c raw bean sprouts

• 1/2c cooked broccoli, brussels sprouts, cabbage, carrots, cauliflower, collards, corn, eggplant, green beans, green peas, kale, mushrooms, okra, parsnips, potatoes, pumpkin, spinach, sweet potatoes, swiss chard, winter squash

• 1/2c chopped raw carrots, peppers

Fruit Group

Fresh, frozen, and dried fruits have about 2 grams of fiber per serving:

• 1 medium apple, banana, kiwi, nectarine, orange, pear

• 1/2c applesauce, blackberries, blueberries, raspberries, strawberries

• Fruit juices contain very little fiber

Legumes

Many legumes provide about 8 grams of fiber per serving:

• 1/2c cooked baked beans, black beans, black-eyed peas, kidney beans, navy beans, pinto beans

Some legumes provide about 5 grams of fiber per serving:

• 1/2c cooked garbanzo beans, great northern beans, lentils, lima beans, split peas

Source: From Understanding Nutrition, 7th edition by E. N. Whitney and S. R. Rolfes. )1996. Reprinted with permission of Wadsworth Publishing, a division of Thompson Learning. Fax 800 730-2215

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