Fiber:

1. Fiber: Keep it Moving!

2. Fiber! • Also Known As: • Roughage • Bulk • Crude fiber • :

3. What is Dietary Fiber? • A complex-carbohydrate • Structural component of plant foods • Non-digestible (humans) • 2 types: soluble/insoluble

4. Soluble Fiber • Soluble fiber: attracts water and turns to gel during digestion, which slows digestion. Soluble fiber may help lower cholesterol, which can help prevent heart disease. *think fluffy and gooey*

5. Insoluble Fiber • Insoluble fiber: adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines. *think scrub brush*

6. Digestion

7. Fiber Digestion • Most passes through your digestive tract unchanged • Some fiber (prebiotics) digested (fermented)by the friendly bacteria (probiotics) in your gut

8. Health Benefits • Chronic disease management and prevention • Gut health • Colon health • Weight Management

9. Chronic Disease Prevention • Prevents and helps manage: • Diabetes • Moderate blood sugar • Heart Disease • Lowers cholesterol • Weight management

10. Gut Health • Feeds healthy bacteria in your gut • Improves immune system function

11. Colon Health

12. Weight Management • Keeps you fuller longer • High-fiber foods are usually: • lower in fat and calories • richer in vitamins and minerals

13. Meal Comparison

14. How much do you need? • Most Americans get only 8-10 grams of fiber daily • The recommended amount for adults is 20-35 grams a day from a variety of foods. • According to choosemyplate.gov, you need 14 g for every 1000 calories you eat

15. Good Sources - What to look for? • On food labels: • High fiber: 5 g or more per serving • Good source of fiber: 2.5 g to 4.9 g per serving

16. Soluble and Insoluble Fiber Sources • Soluble fiberfound in many fabulous foods, including: oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables • Insoluble fiber found in lots of tasty treats, including: wheat bran, vegetables, and whole grains.

17. High-fiber Fruits

18. High-fiber Vegetables

19. High-fiber Grains, Cereal, & Pasta

20. High-fiber Legumes, Nuts, & Seeds

21. Sample Menu for Women • Menu with 26.1 g of fiber:

22. Sample Menu for Men • Menu with 35 grams of fiber

23. Smart Switches Granola vs. Bran Flakes 6g 17g

24. Mac n’ Cheese vs. Whole wheat spaghetti 1g 6g

25. Potato chips vs. Popcorn 1g 4g

26. Cheese dip vs. Hummus 0.3g 2.3g

27. Create a Meal Game • Your turn! • Split into 3 groups of 4-5 • Create a high-fiber breakfast and dinner using your food models • Dinner/Lunch (protein and at least 2 sides) • Breakfast (your choice) • Be creative!

28. Summary • What is Fiber? • Digestion of Fiber • Soluble/Insoluble Fiber • Health Benefits • Recommendations • Good Sources • How to Fit it in Your Diet

29. Fiber:Keep it Regular.

30. References • http://www.mayoclinic.com/health/high-fiber-foods/NU00582 • http://www.cpmc.org/learning/documents/dietfiber-ws.pdf • http://www.wehealny.org/healthinfo/dietaryfiber/fibercontentchart.html • http://www.lifescript.com/health/centers/diabetes/tips/friendly_fiber.aspx?utm_campaign=2012-05-21-113520&utm_source=living-with-diabetes&utm_medium=email&utm_content=tip-of-day_Friendly_Fiber&VID=113520&FromNL=1&sc_date=20120521T000000 • Dr. Melinda Manore, PhD, RD, FAACSM, OSU Professor, Nutrition 417 Lecture Slides on Fiber Fall 2011 • http://www.webmd.com/heart-disease/heart-healthy-food-10/slideshow-fat-foods-fit-foods • http://www.mayoclinic.com/health/high-fiber-diet/MY01154&slide=7 • http://www.choosemyplate.gov/faqs.html • http://www.ext.colostate.edu/pubs/foodnut/09333.html • 1.    Thompson JL, Manore MM, Vaughn LA.  The Science of Nutrition. San Franscisco, CA: Pearson Benjamin Cummings; 2008:181.