All About Fiber

What is it?

You hear the word all the time, generally paired with "eat more". So what exactly is it and where can I find it?

Facts about fiber:

• Type of carbohydrate
• Doesn't add any calories to the diet
• Only found in plant foods 
• Fruits, vegetables, whole grains, legumes, nuts, and seeds are all good sources
• Two fiber types (soluble and insoluble)

Soluble vs. Insoluble Fiber

Soluble fiber is good for lowering cholesterol and blood glucose levels. This type of fiber is generally found in the flesh of fruits and vegetables.

Foods high in soluble fiber include:

• Oranges
• Strawberries
• Sweet potatoes (flesh)
• Black beans
• Oatmeal

Insoluble fiber is needed to maintain a healthy digestive system. It helps move food through the large intestine (colon) while it digests. This prevents constipation, helps increase regularity, and may also protect against colon cancer development. This type of fiber is generally found in the edible peels of fruits and vegetables.

Foods high in insoluble fiber include:

• Okra
• Carrots
• Kidney beans
• Lentils
• Fruit and vegetable peels

Remember the key is to eat more fiber in general, don't worry about what type you're eating.

How much fiber should I eat?

Women should consume at least 25 grams per day.
Men should consume at least 38 grams per day.

Curious about how many grams you should be getting?
Try out this fiber calculator: http://www.nationalfibercouncil.org/fiber_calculator.php

How can you tell if a food product is a good source of fiber?

All you need to do is look at the nutrition facts panel on the product. Locate fiber on the label and check out the percent daily value. This number is the percentage of your daily fiber requirement contained in one serving of that food.

Low source: 5% or less of your daily value or 1 gram or less
Moderate source: 6-19% of your daily value or 1.5 - 4.5 grams
High source: 20% or more of your daily value or 5 grams or more

6 ways to increase fiber in the diet*

1. Switch from fruit juice to the whole fruit (eat the apple instead of drinking apple juice)
2. Enjoy edible peels of fruits and vegetables (eat the sweet potato skin and eggplant peel)
3. Eat more whole grains/whole grain products rather than refined (ie. brown rice, quinoa, whole wheat pasta, whole grain bread)
4. In food products look for a whole grain listed as the first ingredient (especially in pasta, cereal, and bread)
5. Pick high fiber snacks (ie. carrot sticks and hummus/apple slices and peanut butter)
6. Add legumes to soups, chilis, and gumbos! (swap out some of the meat for black eyed peas and kidney beans)

*Note: As you increase fiber in your diet, you must increase your water intake as well. While fiber is eliminating that bad cholesterol in the intestines, it's also taking water with it.

More Fiber + More Water = Happy Healthy Body

Want more reasons to eat more fiber?

Heart disease: Fiber decreases cholesterol levels lowering your risk for heart disease
Diabetes: High fiber intake lowers blood glucose and may decrease risk for type 2 diabetes development
Colon Cancer: Eating fiber helps keep digested food moving in the body, possibly lowering colon cancer risk
Diverticulosis: This highly preventable disease can be avoided simply by eating more fiber
Weight loss: High fiber diets are generally lower in calories and keep you full longer causing you to eat less