Thursday, January 25, 2018

Fiber Focus Month

Dietary fibers are found naturally in the plants we eat. They are either soluble (dissolves in water) or insoluble (does not dissolve in water, so they pass through the gastrointestinal tract relatively intact). Both types of fiber are important for health, digestion, and preventing conditions such as heart disease, diabetes, obesity, diverticulitis, and constipation.

Health Benefits
1. Fiber may aid in the prevention of heart disease by lowering your cholesterol.
2. Fiber helps control blood sugar levels for people with diabetes.
3. Adequate amounts of fiber from foods can help prevent constipation and hemorrhoids.
4. A high-fiber eating plan is lower in calories and tends to make you feel full faster.

The recommended daily amount of fiber is 25 grams for women and 38 grams for men. After age 50, the daily fiber needs drops to 21 grams for women and 30 grams for men.

Food Sources
Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, cucumbers, and carrots.

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, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

Serving Ideas 
1. Include 2 cups of fresh fruits and 2 ½ cups of vegetables every day
2. Use whole grain breads and cereals 
3. Snack on fruits and vegetables
4. Include vegetables and beans in stews and casseroles
5. Add oats to meat loaf and breads
6. Add fruit to cereal
7. Include a salad with at least one meal per day

Kids 'n Fiber

Getting kids to eat the fiber they need can be a challenge. Join FDA dietitian, nutritionist, and mom Shirley Blakely and a group of hungry Kids in a kitchen for some good-tasting high fiber foods.

Liz Weiss, RD explains how your kids can make whole grain
choices at school and at home.

Academy of Nutrition and Dietetics, What is Fiber?
WebMD, Dietary Fiber: Insoluble vs. Soluble

Ensure accurate and cost effective nutritional analysis for your recipes utilizing an extensive research database and over 25 years experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact:; Sandra Frank, Ed.D, RDN, LN at
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