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Fiber in the U.S.
Americans are eating an average of 15 grams of fiber per day which is much less than the recommended amounts. In some instances, it is less than 50% of the desired fiber intake.
Saint Alexius food and nutrition expert, Shelley Porter, talks about fiber, what it is, and what the health benefits are.
The two types of fiber are soluble fiber which includes oatmeal, the pulp of fruits and vegetables. Insoluble fiber is found in the skins of fruits and vegetables and the outer bran of grains. It helps to bulk up stool.
Recommended fiber intakes are 25 gm or more for women and 38 gm or more for men. The dietary reference intakes are based on 14 gm fiber per 1000 calories consumed.
-cholesterol lowering in use of soluble fiber such as oatmeal. May reduce risk of heart disease.
-may help stabilize blood sugar levels in diabetes
- may improve digestive health (prevent constipation) and help reduce cancer risk
Good sources of fiber will include 2.5 gm fiber for serving
An excellent fiber source will include >5 gm fiber per serving.
Top fiber sources: Fiber (gm)
All bran cereal-1/2 c 10
fiber one cereal-1/2 c 14
raisin bran type-1 c 8
Oatmeal-1/2 c 4
peas-1/2 c 3.6
Corn-1/2 c. 2.9
Parsnips-1/2 c 2.7
Broccoli-1/2 c 2.2
Apple w/skin 3.5
Raspberries-1/2 c 3.1
Dried beans, cooked ½ c. 4.5-8.9
1. To improve your diet, add foods gradually that contain more fiber:
-include more whole grain foods and bread (must say whole grain)
-include more fresh or dried fruits
-root vegetables such as carrots, parsnips, turnips
-raw or fresh vegetables
-legumes such as kidney, navy or pinto bean
2. Look at the label and choose foods with more fiber or that are labeled as a good or excellent source of fiber
3. Include fruit and vegetables as snacks
4.add more legumes to meals
5.add bran to cereal, replace white flour with more whole grain
6. Drink plenty of liquids!!!