FIBER
FIBER’S JOB
- HELPS TO ALLEVIATE CERTAIN HEALTH PROBLEMS
- Chronic constipation
- Hemorrhoids
- Diverticulosis
- IBS
- Colorectal cancer
- Lowers cholesterol
- Prevents obesity
- Prevents heart disease
- Prevents diabetes
TYPES OF FIBER
- INSOLUBLE FIBER
- Not digested
- Adds bulk to stools
- Passes quickly through the GI tract
- INSOLUBLE FIBER FOOD SOURCES
- Wheat bran
- Whole grains
- Skins of fruits & vegetables
- SOLUBLE FIBER
- Attracts water when passing through the large intestine
- The stool is softer and easier to pass
- SOLUBLE FIBER FOOD SOURCES
- Beans
- Fruit
- Oats
- Nuts & Seeds
- Green vegetables
- Sweet potatoes
HOW MUCH FIBER?
- 28-35 grams/day
- Gradually increase or diarrhea and/or bloating will occur
- Increase water consumption to about 64 ounces/day
FOODS HIGH IN FIBER
GRAINS
- High fiber cereal (1/2 cup) = 14 grams
- Shredded wheat cereal (1 cup) = 6 grams
- Plain popcorn (3 cups) = 6 grams
- Bran flakes cereal (3/4 cup) = 5.5 grams
VEGETABLES
- Artichoke (1 cup) = 9.5 grams
- Navy beans (1/2 cup) = 9.5 grams
- Green peas (1 cup) = 9 grams
- Lentils (1/2 cup) = 8 grams
- Chickpeas (1/2 cup) = 6 grams
- Broccoli (1 cup) = 5 grams
FRUIT
- Raspberries (1 cup) = 8 grams
- Blackberries (1 cup) = 7.5 grams
- Blueberries (1 cup) = 6 grams
- Pear (1 medium) = 5.5 grams
- Apple (1 medium) = 5 grams
- Orange (1 medium) = 4 grams
NUTS & SEEDS
- Pumpkin seeds (1 ounce) = 5 grams
- Chia seeds (1 tbsp) = 4 grams
- Almonds (1 ounce) = 3.5 grams
- Sunflower seeds (1 ounce) = 3 grams