Get Your Fill of Fiber

How Much Fiber Do I Need?

High-Fiber Ideas

1.  Try “steel-cut oats” or “old-fashioned” oatmeal

2.  Add processed bran (found at your grocery store) to cereal, peanut butter, applesauce, casseroles and ground meats—aim for a goal of 1-2 tbsp each day

3.  As much as possible, choose whole grain (not just whole wheat) breads, pastas and rice 

4.  Cut prunes into tiny pieces and add to yogurt, cereal, cookies, muffins or pancake mix

5.  Higher fiber vegetables include peas, corn, potato with skin, broccoli, spinach and dried beans

About Soluble & Insoluble Fiber

There are two different, yet equally important types of fiber: soluble & insoluble

• Soluble fiber can be absorbed by our body and is used to help get rid of cholesterol.  This type of fiber acts like a gum to keep parts of the fruit and vegetable together. Find it among apples, pears, oats, beans, peas, rice, bran and barley
• Insoluble fiber cannot be absorbed by our body but can keep our gut healthy by keeping things moving.  This type of fiber gives structure to fruits & vegetables much like beams give structure to buildings.  Find it among celery, whole wheat & grains, brown rice, the skin of fruit & vegetables

Fitting Fiber Into Your Diet

1. Add 1 tablespoon of Benefiber to your food or drink for an easy 3 grams

2. Keep your plate colorful—eat different colors of fruits and vegetables

3. Drink enough fluids to keep your urine clear to light yellow>

4. Eat the skins of fruits & vegetables

5. Compare nutrition labels and choose the food with the most fiber

6. Eat fiber-rich food at every meal

High-Fiber Food & Snack Substitutions