The Facts on Fiber

Dietary fiber is a very important part of all balanced diets.
Vegetables, fruits and grains are the only sources for this.

There are two types of dietary fiber SOLUBLE and INSOLUBLE.
Although similar, soluble and insoluble fibers each possess their own unique set of health benefits. In addition to these health benefits, fiber is shown to make you feel fuller sooner therefore causing you to eat less and potentially lose weight.

Soluble

Beneficial in the fight to lower blood cholesterol levels, which decrease the risk of heart disease
Shown to help control after meal blood sugar levels
Common sources include oats, oat bran, soy bean, brown rice, citrus fruits, and beans

Insoluble

Commonly referred to as “roughage”
Promotes digestive system health through increased motility
Great sources include whole-grain breads and cereals, wheat, oat, and corn bran, oatmeal, broccoli, green beans, sweet potatoes, and beans


YOU SHOULD CONSUME

20- 38g OF FIBER EVERY DAY
The average American only consumed HALF of the recommended daily amount.

Easy ways to incorporate more fiber into your diet…
Have whole grain cereal for breakfast!
Eat at LEAST 2 FRUIT servings daily!
Add VEGETABLES to sandwiches!
Enjoy POP CORN as a snack!
Use WHOLE GRAIN RICE in dinner sides!
Load soups, pastas, and even pizza with extra VEGGIES!


*Adapted from American Dietetic Association May 2008 monthly feature*