Topics Covered What is fiber How much do

Topics Covered • • What is fiber? How much do I need? Soluble vs insoluble Increasing daily fiber intake

What Is Fiber? • Fiber is the part of plant-based foods that the body cannot break down -> Passes through the body undigested to help the digestive system clean and eliminate waste. • Fiber is only found in plant-based foods such as fruits, vegetables, whole grains and legumes

Health Benefits • Aids in digestion – helps eliminate waste. • Increases satiety – Adds more "bulk" to your diet to help you feel fuller. • Diabetes- helps slow the absorption of sugars. • Lowers cholesterol – Can help lower LDL levels to help improve the health of your heart. • Improve skin- Helps to eliminate toxins in the gut that can cause break outs.

Males: 30 -40 g/day Females: 20 -30 g/day How Much Fiber Do I Need? • Too little fiber can cause poor digestion, weight gain, tiredness, poor sugar control and increase your risk for cardiovascular disease. • Too much fiber can cause bloating, gas and constipation.

Soluble Vs Insoluble Fiber • Both forms of dietary fiber are important for overall health and digestion. • Most foods contain both types of dietary fiber but may be higher in either soluble or insoluble fiber.

Soluble Fiber • Dissolves in water to form a gel like material • Slows down digestion • Helps lower cholesterol • Found in nuts, seeds, beans, lentils and oat bran.

Insoluble Fiber • Speeds food through the digestive tract. • Adds bulk to your stool to help prevent constipation. • Wheat bran, vegetables and whole grains.

Increasing Your Daily Fiber Intake • Start your morning with a fiber filled breakfast- For Example-> Oats with fruit and some flax seeds mixed in or a smoothie with veggies and fruit. • Switch up your starches- swap out white rice for brown, white potatoes for sweet potatoes or incorporate more whole grains, barley or bulger • Pick different protein sources! Incorporate more plant-based proteins such as beans or lentils to add more fiber to your meals. • Supplements can help increase fiber but won't provide you with additional nutrients like whole foods would.

Questions?