Daniella Bokobza

Zinaida Isakova

Queens College
Nutrition Students

What is Fiber?
Substance in plant foods that
is not broken down by the
digestive processes of the
stomach or small intestine.
Fiber adds bulk to stool. Fiber
naturally found in foods is
called dietary fiber.

Benefits of Dietary Fiber:

It aids in providing
fullness after meals.
The adequate intake for
Helps promote a adults 19 - 50 years old is:
healthy weight. Men: 38 g/day
Can help to lower Women: 25 g/day
Men 51 and older: 30 g
cholesterol.
Women 51and older: 21g
It helps prevent
constipation
Helps keep blood sugar
within a healthy range.

Two Types of Fiber:

1) Soluble fiber: fibers that absorb water and expand and keep you fuller longer. These include,
fruits, thickeners in jams and jellies, oat bran, legumes, and seaweed.
Benefits: lowers blood cholesterol levels, delays gastric emptying, decreases blood glucose levels.

2) Insoluble fiber: Fibers that do not absorb in water and pass quickly from your gut. These
include, skin of fruits and vegetables, legumes, celery, whole grains, cereal and seeds of fruits.
Benefits: Decreases intestinal transit time, decreases constipation, lowers risk for diverticular
disease, lowers risk for colon cancer.

Soluble Fiber
cup kidney beans 2.8 g
cup oatmeal, regular, Eating the skin or peel of fruits and
before cooking 2.0 g
1 medium orange 1.8 g vegetables provides a greater dose of
cup oat bran 1.7 g fiber, which is found naturally in these
sources.
What happens if you eat too much fiber?

Eating a large amount of fiber in a short period of time can cause intestinal gas,
bloating, and abdominal cramps. This problem often goes away once the natural
.
bacteria in the digestive system gets used to the increase in fiber. Therefore
Increase the amount of fiber to the diet slowly, instead of all at one time; this can
help reduce gas or diarrhea.

Drink plenty of water, when you increase fiber in your diet. Not getting enough
fluids may make constipation worse instead of better.

Read the label

Use the Nutrition Facts
label to check the fiber
content of whole-grain
foods. Good sources of
fiber contain 10% (2.5 g) to
19% (4.75 g) of the Daily
Value; excellent sources
contain 20% (5 g) or more
per serving.

Typically, the more refined or

processed a food becomes, the
lower its fiber content. For
example, one medium apple
with the peel contains 3.3
grams of fiber, while cup of
applesauce contains 1.5 grams,
and 4 ounces of apple juice
contains no fiber.
Vegetables

cup spinach, canned- 2.6 g

cup onion chopped, cooked- 2.0 g
cup corn, canned or frozen- 2.4 g
cup Pumpkin, canned - 3.6 g
cup Brussels sprouts- 2 g
1 medium sweet potato with skin
cooked- 4.8 g
cup cooked Broccoli- 2.5 g
cup mixed vegetables, frozen- 4 g

Nuts and seeds,

1 oz. Almonds- 3.5 g
1oz. Pistachios Grains
Walnuts and Pecans - 2-3 g Cup oatmeal- 2 g
1 oz. peanuts- 2.7 g 1 slice of Whole wheat bread- 2 g
2 cups Popcorn popped- 2.4 g
2 tbsp wheat germ- 1.7 g
cup of Raisin Bran- 3.4 g
cup of whole wheat cooked spaghetti-
3.2 g
1, 6 in corn tortilla- 1.6 g
cup quinoa- 5 g

Fruits
Legumes
cup of Lentils-7.8 g
1 medium Apple with skin - 3.3 g cup black beans- 7.5 g
1 cup Strawberries- 3.4 g cup split peas-8.2 g
cup canned kidney beans- 6.9 g
1 2.5in orange- 3.1 g cup lima beans- 6.6 g
cup canned Chickpeas-5.3g
1/2 each papaya- 2.8 g

cup raspberries- 4 g

5 medium dried prunes- 3.5 g

10 halves dried apricots- 2.6 g

Meal Plan: Incorporate Fiber in your Diet
Regular Breakfast: High Fiber Breakfast:
1 cup, corn flakes- 1.0 g 1 cup Cherrios-3.0 g
cup of fruit Juice- less than 1g cup blueberries - 1.8 g
1 cup whole milk- less than 1 g 1 cup whole milk- less than 1g
1 large egg whole -less than 1g 1 large whole egg - less than 1 g
1 slice white toast-less than 1g 1 slice whole wheat bread- 2 g
1 tsp margarine - 0 g 1 tsp margarine - 0 g
Total: 1.0 g Total: 6.8 g

Regular Lunch: High Fiber Lunch

4 oz tuna canned- less than 1g 4 oz tuna canned - less than 1g
2 slices white bread- less than 1g 2 slices whole wheat bread- 4.0 g
1 medium tomato, raw-1.5 g 1 medium tomato, raw-1.5 g
1 cup lettuce, leaf less than 1 g 1 cup lettuce, leaf -less than 1 g
1 cup apple juice - 0 g 1 medium apple with skin - 3.3 g
Total: 1.5 g Total: 8.8 g

Regular Dinner: High Fiber Dinner:

cup white rice- less than 1 g cup brown rice-4.4g
4 oz grilled chicken - less than 1g 4 oz grilled chicken-less than 1g
cup carrots, cooked-1.6g cup cooked broccoli -2.5g
1 cup iceberg lettuce salad 1 cup iceberg lettuce salad
with Italian dressing less than 1 g with Italian dressing - less than 1g
1/2 cup ice cream less than 1 g cup ice cream - less than 1 g
Total: 3.9g with 1 medium banana -3.1g
And 2 Tbsp (1oz) walnuts -2.0g
Total: 12 g
Regular Snacks: High Fiber Snacks:
1 oz potato chips 1 g 3 cups popped popcorn 3 g
1 cup grape juice 0 g 15 grapes 2 g
Total: 1.0g Total: 5.0g

Total Fiber/day: 7.4 g Total Fiber/day: 32.6 g

AND: http://www.eatright.org/resource/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/ways-to-boost-fiber
http://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/healthimplicationsfiber.ashx
http://www.eatright.org/resource/food/planning-and-prep/recipes/red-potato-salad-with-green-beans-and-tomatoes-recipe
FiberFacts: http://fiberfacts.org/dietary-fiber-food-label/
Medline: https://medlineplus.gov/ency/patientinstructions/000193.htm
NCM: https://www.nutritioncaremanual.org/client_ed.cfm?ncm_client_ed_id=101
https://www.nutritioncaremanual.org/client_ed.cfm?ncm_client_ed_id=142
Scripps: https://www.scripps.org/articles/4301-high-fiber-foods
Wardlaws Perspectives in Nutrition, 10th ed. ISBN #978007802141
 Red Potato Salad with
Green Beans and Tomatoes
Ingredients:
Recipe
2 pounds small red potatoes
pound fresh green beans, trimmed and cut into 2-inch pieces
2 cups cherry or grape tomatoes, cut in half
cup chopped green onions
cup chopped thinly sliced basil
3 tablespoons red wine vinegar
1 tablespoon lemon juice
1 tablespoon olive oil
1 tablespoon Dijon mustard
teaspoon salt
teaspoon pepper
2 cloves garlic, minced

Directions:
Place potatoes in a medium saucepan; add water to cover potatoes. Bring to a boil.
Reduce heat, and simmer 10 minutes or until almost tender. Add green beans and cook
5 minutes longer or until beans are crisp-tender. Drain. Rinse with cold water; drain well.
Cut potatoes into 1-inch pieces. Combine potatoes, green beans, tomatoes, green onions
and basil in a large bowl.
Whisk together vinegar, lemon juice, oil, mustard, salt, pepper and garlic in a small bowl.
Pour dressing over potato mixture, and toss gently. Cover and chill at least 1 hour.
Nutrition Information
Serving size: 1 cup
Serves 8
Calories: 115; Total Fat: 2g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 215mg;
Carbohydrates: 22g; Fiber: 3g; Protein: 3g
Jessica Cox, RD, is a culinary nutritionist and chef based in Birmingham, Ala. Tomatoes
Recipe.