Mission Nutrition: Get the Facts...FIBER!

Fiber. What is it? What are the benefits?
Dietary Fibers are the parts of plant foods that our bodies can't digest or absorb. Fiber is classified into two groups: soluble and insoluble. Soluble fibers dissolve in water, form gels, and are easily digested by the colon. Insoluble fibers do not dissolve in water, form gels, and are less easily digested.

Fiber Food Sources
Some sources of soluble fiber include: Whole grain products: oats, oat bran, barley, & rye; Fruits: Apples, Citrus; Legumes: beans; Seeds & Husks and; Vegetables: Peas, carrots .
Some sources of insoluble fiber include: Brown rice, fruits, legumes, seeds, vegetables, wheat bran, and whole grains.

Health Benefits
Soluble Fiber: Lower risk of heart disease: May help lower blood cholesterol; may lower risk of cancer; and may slow the absorption of carbohydrates that can raise the blood sugars of those with diabetes.
Insoluble Fiber: Alleviates constipation: increases fecal weight, which eases passage and speed through colon; Helps prevent GI disorders such as diverticula, hemorrhoids, & appendicitis; and may help with weight management by providing feelings of fullness.

How much?
The Academy of Nutrition and Dietetics recommends an intake of 20-35 grams of dietary fiber daily.

Fiber in Foods
Grains: Whole-grain products provide about 1-2 grams (or more) per serving
Vegetables: 2-3 grams per serving
Fruit: Fresh, frozen, & dried fruits contain about 2 grams per serving
Legumes: Many legumes provide about 6-8 grams of fiber per serving!

Sources:
Whitney, Ellie, & Rolfes, Sharon Rady. (2008) Understanding Nutrition. Belmont, CA: Thomson Wadsworth
Mayo Clinic Staff. (November, 19, 2009). Dietary fiber: essential for a healthy diet. Retrieved from: http: www.mayoclinic.com/health/fiber/NU00033