UF/IFAS LEE COUNTY EXTENSION TRAIN THE TRAINER

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1 FIBER IN YOUR DIET UF/IFAS LEE COUNTY EXTENSION TRAIN THE TRAINER AUGUST 2012

2 WHY IS FIBER IMPORTANT? Helps prevent constipation Helps prevent diverticular disease Reduces cholesterol levels Helps control blood sugar levels

3 THE COST OF CONSTIPATION CONSTIPATION accounts for approximately 2.5 million visits to the doctor and more than $725 spent on laxatives. (Chung, 1999) 20% of elders have the problem. Chronic constipation is a stool frequency of 3 or less per week. (Petticrew, 1997)

4 Why people have problems with constipation.. Poor eating habits Limited mobility Low fiber intake Chronic laxative abuse Ignoring the urge to defecate Decreased motility in the colon and rectal sensation Decreased thirst and fluid intake

5 DIVERTICULAR DISEASE A condition of the large intestine that can cause a great deal of pain. Diverticulosis, small sacs, or diverticula, form in the wall of the colon. (A high fiber diet helps prevent the development.) When diverticula become inflamed, the condition is called diverticulitus. (To reduce inflammation eat less fiber.)

6 DIFFERENT KINDS OF FIBER INSOLUBLE increases the size and softness of stools to promote regularity and prevent constipation. decreases the time it takes for water to pass through the digestive tract, so there is less time for harmful substances to come into contact with the intestinal wall.

7 INSOLUBLE FIBER Insoluble fibers are considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation. These fibers do not dissolve in water, so they pass through hthe gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut. Insoluble fibers are mainly found in whole grains and vegetables

8 INSOLUBLE FIBER Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, t carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins

9 DIFFERENT KINDS OF FIBER SOLUBLE delays the stomach s emptying and delays glucose absorption, which helps to control blood glucose. binds bile, which is made of cholesterol, helping to lower blood cholesterol levels. Fiber adds bulk to the diet and helps satisfy the appetite with less food.

10 SOLUBLE FIBER Soluble fibers attract water and form a gel, which slows down digestion. Soluble fiber delays the emptying of your stomach and makes you feel full, which helps control weight. Slower stomach emptying may also affect blood sugar levels and have a beneficial effect on insulin sensitivity, which may help control diabetes. Soluble fibers can also help lower LDL ( bad ) blood cholesterol by interfering with the absorption of dietary cholesterol.

11 SOLUBLE FIBER Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots

12 HOW MUCH FIBER DOES AND AVERAGE PERSON EAT EACH DAY? A. 2 GRAMS B. 10 GRAMS C. 13 GRAMS D. 20 GRAMS

13 HOW MUCH DO YOU NEED? C. MOST PEOPLE EAT 13 GRAMS OF FIBER EACH DAY. HOWEVER, WE SHOULD EAT TWICE THAT AMOUNT: GRAMS A DAY

14 HOW TO GET MORE FIBER IN YOUR DIET Fruits, vegetables, whole grains, beans, and drink, g, g,, your water!

15 FIBER AND HEALTH Studies show: An inverse association between total dietary fiber intake and risk for coronary heart disease. 2-3% reductions in low-density lipoprotein i cholesterol and total cholesterol have been found when 2 or more servings of soluble fiber from oats are included in a low-fat diet.

16 EAT A VARIETY OF FOOD! Don t worry about what kind of fiber you are taking in unless you are seeking a specific health benefit, such as eating more soluble fiber to lower cholesterol. l Instead, focus on eating a healthy diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds. This will provide a variety of soluble and insoluble fibers and all of the health benefits.

17 Questions?? Developed by: Celia Hill, FCS Agent IV UF/IFAS Lee County Extension

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