Fill up with Fiber and let yourself Fill up with fiber! GOoOoooo! Lindsay Orbeta, MS, RD
8 great tips for a high fiber diet 1. Eat whole fruits instead of drinking fruit juices 2. Replace white rice, bread, and pasta with brown rice and whole grain products. 3. Including oatmeal for breakfast a few times a week is another easy way to up your fiber intake add a sliced banana and 1 tbspn of walnuts, and you ll add another 5g of fiber. 4. Snack on raw vegetables instead of chips, crackers, or pretzels. Eat baby carrots and cherry tomatoes dipped into hummus as an afternoon snack three days a week. You'll fill up the empty space in your tummy while getting about 5 grams of fiber in each cup of veggies. 5. Try a vegetarian meal Substitute beans with rice or lentils for meat 2 times per week. Try bean soups (such as lentil or black bean, or turkey chili) 6. Switch to whole grain crackers. You'd never think a tiny cracker can make a difference, but one regular whole wheat cracker has 1/2 gram of fiber. Ten crackers give you 5 grams of fiber. So next time, spread your peanut butter on whole grain crackers (look for brands that proclaim they're trans fat free) instead of bread for a different taste treat. 7. Add kidney beans or chickpeas to your next salad. A quarter cup adds an additional 5 grams of dietary fiber, notes Lisa Andrews, R.D., a nutritionist at the VA Medical Center in Cincinnati. 8. Every week, try one "exotic" grain. How about amaranth, bulgur, or wheat berries? Most are as simple to fix as rice, yet packed with fiber and flavor. Mix in some steamed carrots, broccoli and golden raisins toss with olive oil and a bit of feta cheese, maybe throw in a can of tuna and you've got dinner! Or, serve as a side dish to chicken or fish. Make sure all grains you try are whole grains cous cous (for example) has 2 versions: semolina and whole wheat.
Identifying whole grains: What words to look for on packages Words you see on packages whole grain [name of grain] whole wheat whole [other grain] stone ground whole brown rice oats, oatmeal (including old-fashioned oatmeal, instant oatmeal) wheat berries What they mean YES -- Contains all parts of the grain, so you're getting all the nutrients of the whole grain. wheat flour semolina durum wheat organic flour multigrain (may describe several whole grains or several refined grains, or a mix of both) MAYBE -- These words are accurate descriptions of the package contents, but because some parts of the grain MAY be missing, you are likely missing the benefits of whole grains. enriched flour degerminated (cornmeal) bran wheat germ NO -- These words never describe whole grains.
USDA Nutrient Database Content of Selected Fiber Food Serving Size Fiber content (g) Fruits Veggies Apple w/ skin 1 3.3 Artichoke 1 10.3 Avocado 1 1.9 Banana 1 3.1 Rasberries ½ C 4 Blackberries ½ C 3.8 Blueberries ½ C 2.5 Pear, w/ skin 1 5.5 Figs 2 med 1.6 Raisins 2 tbspns 1 Nectarine 1 1.7 Beans (canned) ½ C 5.2 Black beans ½ C 7.5 Edamame ½ C 5 Peas ½ C 4.4 Pinto Beans ½ C 7.8 Kidney beans ½ C 7 Lentils ½ C 7.5 Brussels Sprouts ½ C 2.6 Eggplant ½ C 1.75 Green Beans ½ C 2 Beets 1 beet 1 Broccoli ½ C 2.6 Carrots ½ C 1.6 Corn 1 ear 2.2 Shiitake Mushrooms 1/2C 1.5 Potato (Baked, w/ skin) 1 medium 4.4 Whole wheat spaghetti 1 C 6.2 Whole wheat bread 1 slice 2 Oatmeal 1C 3 Brown Rice 1C 3.5 Pumpkin Seeds 1 oz 10 Sunflower Seeds 1/4C 3.9 Almonds 23 almonds 3.5 Pecans 19 pecan halves 2.7 Starches, Nuts & Seeds
Milton s Multi grain bread Ingredients: Enriched Unbleached Flour (Wheat Flour, Malted Barley Flour, Niacin, Ferrous Sulfate, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Brown Sugar, Brown Rice, Honey, Cornmeal, Wheat Bran, Rolled Oats, Vital Wheat Gluten, Yeast, Buttermilk, Oat Fiber, Calcium Sulfate, Salt, Vinegar, Black & White Sesame Seeds, Poppy Seeds, Ascorbic Acid, Zinc Oxide, Calcium Pantothenate (A B Vitamin), Ferrous Sulfate, Pyridoxine Hydrochloride (Vitamin B6), Cyanocobalamin (Vitamin B12), Cultured Wheat Flour, Soy Flour.
Fill up with fiber Breakfast: Subtotal for this meal Fiber content (g): Lunch: Subtotal for this meal Fiber content (g): Snack: Subtotal for this meal Fiber content (g): Dinner: Subtotal for this meal Fiber content (g): GRAND TOTAL (DAILY FIBER INTAKE) = GRAMS
Bulgur & Black Bean Salad makes 4 servings 1 orange (or lemon), grated rind and juice (grate rind first, THEN juice it!) 1 cup uncooked bulgur* 1 can black beans, drained and rinsed thoroughly (15-16 oz can) 1 red bell pepper, chopped in small pieces 6 stalks green onions, chopped in small pieces (green & white parts) 4 tablespoons fresh parsley, chopped 2 teaspoons vinegar 2 tablespoons canola or olive oil ½ teaspoon ground cumin 1. Put 1 cup bulgur and 2 cups water in covered sauce pan. Bring to boil then simmer 12-15 minutes until excess liquid is absorbed. 2. Scrub orange, then grate the rind off. 3. Cut orange in half and squeeze juice into a large mixing bowl. 4. Add orange rind, vinegar, oil and cumin to the orange juice in the bowl. 5. Chop all the vegetables while the bulgur is cooking. 6. Throw vegetables and rinsed beans in the bowl and mix. Add cooked bulgur and mix again. * May use cooked bulgur or brown rice, leftover from last night s dinner. Bulgur & Black Bean Salad makes 4 servings 1 orange (or lemon), grated rind and juice (grate rind first, THEN juice it!) 1 cup uncooked bulgur* 1 can black beans, drained and rinsed thoroughly (15-16 oz can) 1 red bell pepper, chopped in small pieces 6 stalks green onions, chopped in small pieces (green & white parts) 4 tablespoons fresh parsley, chopped 2 teaspoons vinegar 2 tablespoons canola or olive oil ½ teaspoon ground cumin 1. Put 1 cup bulgur and 2 cups water in covered sauce pan. Bring to boil then simmer 12-15 minutes until excess liquid is absorbed. 2. Scrub orange, then grate the rind off. 3. Cut orange in half and squeeze juice into a large mixing bowl. 4. Add orange rind, vinegar, oil and cumin to the orange juice in the bowl. 5. Chop all the vegetables while the bulgur is cooking. 6. Throw vegetables and rinsed beans in the bowl and mix. Add cooked bulgur and mix again. * May use cooked bulgur or brown rice, leftover from last night s dinner.
Overview What is fiber? Why do I need it? How much fiber do I need? How do I get enough? What are whole grains & how to identify them FAQ s: Supplements Canned veggies & fruits
What is dietary fiber? Edible, non digestible part of a plant Good sources of fiber are: fruits & vegetables beans, peas & lentils nuts & seeds whole grains Two types of fiber: insoluble and soluble
Benefits of soluble fiber Slow digestion of carbohydrate Delays absorption of glucose Creates sense of fullness Decreases cholesterol and triglycerides Good sources of soluble fiber: oatmeal apples beans and legumes
Benefits of insoluble fiber: Decreases transit time of fecal waste may protect against colon cancer, diverticulosis & hemmorhoids promotes regular bowel movements prevents constipation Good sources: cereals, wheat, brown rice Cabbage & brussel sprouts root vegetables nuts, seeds, berries
Benefits of fiber Adequate fiber reduces the risk for developing: hypertension elevated cholesterol coronary heart disease / stroke diabetes / improves blood glucose control obesity certain gastrointestinal disorders Fiber also: promotes regularity aids in weight loss / overeating
Heart Disease Heart disease is a leading cause of death for both men and women in U.S. 82% of heart disease is attributed to lifestyle American Journal of Clinical Nutrition (03 ): fruit and vegetable intake is associated with a significantly lower risk for stroke, and the progression of atherosclerosis
Reduction in LDL cholesterol (points): 17.5 15.0 12.5 10.0 7.5 5.0 0 Oatmeal Barley Fruit (pectin)
How does it work?
Fiber and Satiety Fiber is a natural appetite suppressant Whole fruits are more satiating than fruit juice Eating fiber at a given meal prevents overeating Decreases food intake at the next meal Cholecystokinin gut hormone released from eating fiber signals fullness to brain
Diabetes In intestine, soluble fiber forms gel slows absorption of glucose Finnish Diabetes Prevention Study followed pre-diabetics for 4 years high-fiber diet reduced progression from pre-diabetes diabetes normal post-prandial blood glucose is < 120mg/dL
Post meal blood glucose levels (mg/dl) 150 125 100 75 50 25 0 High-fiber diet Low-fiber diet
Diabetes Hemoglobin A1C long-term blood sugar control In subjects following high-fiber diets, Hgb A1C decreased 5% below baseline Increasing fiber without altering caloric intake significantly reduces need for medication and insulin
Colon cancer No correlation between fiber and colon cancer Harvard study followed >80,000 nurses for 16 years No reduced risk for polyps or colon cancer
How much fiber do I need? We need 28 grams of fiber every day Most Americans only eating half this recommended amount Handouts: USDA Nutrient Database Fiber Content Fill up with Fiber worksheet
Tips to getting more fiber Eat different foods; not more food Eat whole fruit vs. drinking juice Replace white w/ brown Oatmeal for breakfast Snack on raw vegetables vs. chips, crackers, or pretzels Try a vegetarian meal -Beans and lentils
What is a whole grain? Contains: Protein Unsaturated fat B vitamins Iron Phytochemicals / antioxidants
How do I know if a product is whole grain? Review handouts: What to look for on food labels Bread comparison
Milton s Multi grain bread
Fiber needs water so drink up! Fiber & water keep stools bulky and soft Decreases intestinal pressure to prevent constipation, hemorrhoids and diverticular disease Fruits& veggies increase intra-cellular water stores Better than drinking water!
Fiber supplements & Canned produce Drink plenty of water- can exacerbate constipation! Miss out on other benefits of eating fiber: Satiety Glycemic control *Canning may make fiber more soluble!
In review: 1. Fruits and vegetables are the BEST way to get more fiber 2. Whole grain products are a significant source of fiber 3. Ensure your product is whole grain by reading the label How many grams of fiber do we need to eat everyday?