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 types of fiber. Dietary fiber is a complex carbohydrate found in vegetables, fruits, and whole grain foods.

Soluble fiber slows digestion and keeps you feeling 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


Insoluble fiber helps with d.

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 colon cancer. 

How Much Dietary Fiber Do I Need Each Day?

Adults should get 14 grams of dietary fiber for every 1,000 calories that consumed each day. If you need 2,000 calories each day, try to eat 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.

 

latest news

  •  This September across Lorain County, residents can get their blood drawn at a low cost and learn their cholesterol, blood glucose, complete blood count, and other health indicators. Public health nurses from Lorain County Public Health (LCPH) will answer questions and provide information during blood draw sessions at community locations throughout Lorain County. All Lorain County adults ages 55 and older are invited.

  • Lorain County worksites can sign up now to compete this September in the second annual Step it Up Challenge. The Lorain City Port Authority won first place in the 2017 Step it Up Challenge by averaging over 12,000 steps (about 6 miles) per employee per day. An introductory webinar will take place on Aug. 9, 2018 at 8:30 AM to learn more about the Step it Up Challenge.

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