• Types and Benefits of Fiber
    • Helps to keep hunger and blood sugar in check
    • Useful for weight loss because fiber has no calories but gives you the full feeling
    • Soluble Fiber (dissolves in water)- helps lower glucose levels and cholesterol.
    • Insoluble (doesn’t dissolve in water)- helps food move through your digestive system helping with regularity and preventing constipation.
  • Where do I get fiber?
    • Fiber is found only in plant foods such as fruits, vegetables, nuts and grains.
      • Your meat milk and eggs do not contain fiber
    • Fruits for fiber
      • Blackberries (7.6 grams of fiber)
      • Raisins (5.4 grams of fiber)
      • Pear (5.1 grams of fiber)
      • Apple and strawberries (3.3 grams of fiber)
    • Vegetables/Beans/Legumes for fiber
      • Peas (16.3 grams of fiber)
      • Lentils (15.6 grams of fiber)
      • Plain Baked Beans (10.4 grams of fiber)
      • Winter squash (5.7 grams of fiber)
      • Green beans (4.0 grams of fiber)
    • Grains for fiber
      • 100% all bran (8.8 grams of fiber)
      • Shredded wheat (5.5 grams of fat)
      • Oatmeal (4.0 grams of fiber
      • Brown rice (3.5 grams of fiber)
    • How much Fiber do I need?
      • Aim for 25-35 grams/day. More is not better and can prevent absorption of nutrients.
    • Tips for increasing fiber intake
      • Eat a piece of fresh fruit instead of a fruit juice
      • Use brown rice and whole grain products over white products such as white rice and white bread
      • For breakfast eat foods with whole grain as their first ingredient
      • Use raw vegetables as snack options over chips or candy
      • Use beans or legumes in place of meat a couple times per week