Transcript Fiber – The Hidden Treasure

Fiber – The Hidden Treasure
The University of
Georgia Cooperative
Extension Service
Fiber-Rich Foods Are Helpful
in Weight Loss
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Typically low in fat and calories
Take longer to chew so may eat slower
and less food
Digest slower so feel full longer
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
High-Fiber Foods
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High-fiber foods are a good source of nutrients,
such as complex carbohydrates, vitamins and
minerals
The Food Guide Pyramid Can Help
Plan a Higher Fiber Diet
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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
Wheat Bread is
Not Whole Wheat Bread
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First ingredient - whole wheat flour or stone
ground whole wheat flour
Whole wheat bread has 1.5 to 2 grams of fiber
per slice
Fiber Recommendations
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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
Fiber Check List
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Eat 5 fruits and
vegetables – unpeeled if
possible
Boost your intake of
whole grain bread
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Use whole grain cereals
and pasta
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Substitute beans and
peas for meat
Take Home Message
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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