Fill up with Fiber!

Types of Dietary Fiber

You may have seen dietary fiber on nutrition labels listed as soluble fiber or insoluble fiber. Which type is best? Both! Each has important health benefits, so eat a variety of these foods to get enough of both. Dietary fiber is a complex carbohydrate found in vegetables, fruits, and whole grain foods, as listed below:

Soluble fiber-slows digestion and keeps you fuller longer. Some types of soluble fiber may help lower “bad” cholesterol

Examples include:

  • Oatmeal
  • Oat bran
  • Nuts and seeds
  • Most fruits (e.g., strawberries, blueberries, pears, and apples)
  • Dry beans and peas

http://www.nlm.nih.gov/medlineplus/ency/article/002136.htm

Insoluble fiber adds bulk to stool and appears to help food pass more quickly through the stomach and intestines.

Examples include:

  • Whole wheat bread
  • Barley
  • Brown rice
  • Couscous
  • Bulgur or whole grain cereals
  • Wheat bran
  • Seeds
  • Most vegetables (broccoli, dark leafy greens, cauliflower, etc…)
  • Fruits

Health Benefits of Fiber

Insufficient fiber intake can increase your risk for many health problems, including constipation, high cholesterol, weight gain, irritable bowel syndrome, heart disease, type 2 diabetes, and even cancer of the colon. Start increasing your fiber intake today and begin seeing results tomorrow!

How Much Dietary Fiber Do I Need Each Day?

For adults, it's recommended that you get 14 grams of dietary fiber for every 1,000 calories that you consume each day. If you need 2,000 calories each day, you should try to include 28 grams of dietary fiber. Generally, children under 18 years require less. Using the "age plus five" rule will help you determine your child's needs. For example, a 5-year-old would need 10 grams daily (5 + 5 = 10), and a 10-year-old would need 15 grams (10 + 5 = 15).

To find out how many calories you need each day, visit choosemyplate.gov

 

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