Are You Fiber Friendly?

Are You Fiber Friendly?

Author: Kathleen M. Stadler, Extension Specialist, Nutrition and Foods, Virginia Tech

Publication Number 348-050, November 1996

Table of Contents

Are You Fiber Friendly?

Getting More Fiber in Your Diet

Introduction

Whole-wheat bread, oatmeal, apples, and cabbage each contribute fiber or roughage to the diet, but their fiber compositions are different. Most high-fiber foods contain both soluble and insoluble fiber, but in different proportions. Choose a variety of high-fiber foods -- vegetables, fruits, and whole grain products -- in order to get enough of both soluble and insoluble fiber daily. Both types of fiber are important because they have different health benefits. Research continues on the possible effects of dietary fiber against colon cancer. heart disease, and diabetes.

Insoluble fiber produces the tough, chewy texture of wheat bran, whole grains, and vegetables. Cellulose, hemicellulose, and lignin are insoluble fibers. Eating foods containing insoluble fiber is important for proper bowel function and can reduce symptoms of chronic constipation, diverticular disease, and hemorrhoids.

Soluble fiber includes pectin and gum and is found in oats, dry beans and peas, and some fruits and vegetables. Some studies indicate that foods containing soluble fiber may help reduce blood cholesterol levels in some people.

Servings from Grain Products:

1 slice of bread
1 tortilla
1/2 cup of cooked rice
1/2 cup of cooked pasta
1/2 hamburger roll
2 medium cookies
2 cups of plain popcorn
1 slice of pizza
1/2 medium muffin 1 ounce of ready to eat cereal
1/2 cup of cooked cereal
1/2 english muffin or bagel
3-4 small plain crackers
1- 4" diameter pancake
1/2 medium doughnut
1/2 cup cooked bulgur, barley. or other whole grain
1/2 ounce of crackers, cookies, or pretzels

6-11 Servings

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Are You Fiber Friendly?

Do you eat enough dietary fiber or "roughage"? Choose a diet of 20-30 grams of dietary fiber each day. Check to see if your favorite foods are giving you enough fiber. Add up the number of grams in the foods you eat on a typical day. How did you do ?

7 to 10 Grams
per Serving 100% Bran Cereals 1 ounce or 1/3 cup

Cooked or Canned Dried Beans (kidney, pinto, garbanzo, Navy) 1/2 cup

Cooked Lima Beans 1/2 cup

Peanuts 3 ounces

Raspberries 1/2 cup

4 to 6.9 Grams
per Serving Baked Potato with Skin 1 medium

Bran Flakes with Raisins 3/4 cup

Dried Figs or Prunes 1/4 cup

Fresh Pear 1 medium

Whole Wheat Pasta 1 cup cooked

Lentils 1/2 cup cooked

3 to 3.9 Grams
per Serving Cornflakes 1 cup

Wheatgerm 1/4 cup

Orange 1 medium

Cooked Oatmeal 3/4 cup

Apple with Skin 1 medium

Cooked Sweetpotatoes 1/2 cup

Cooked Corn or Green Peas 1/2 cup

All Bran or Oat Bran Muffin 1 medium

2 to 2.9 Grams
per Serving Winter Squash 1/2 cup

Shredded Wheat 1 biscuit

Puffed Wheat Cereal 1 cup

Sunflower Seeds 1/4 cup

Raw Carrot 1 carrot

Regular Pasta 1 cup cooked

Toasted Oat Cereal 1 cup

Broccoli or Green Beans 1/2 cup cooked

Wheat Crackers 6 crackers

Whole Wheat Muffin 1 medium

1 to 1.9 Grams
per Serving Spinach 1/2 cup cooked

Strawberries 1/2 cup fresh

Peanut Butter 2 Tablespoons

Whole Wheat Pumpernickel, Corn Bread, or Rye Bread 1 slice

Banana or Tomato 1 raw, medium

Brown Rice 1/2 cup cooked

Cabbage 1/2 cup raw

Plain Bagel 1

Popcorn, plain 1 cup
Graham Crackers 2 squares

Less than 1 Gram
per Serving Grapefruit 1/2

Green Pepper 1/2 raw pepper

Romaine Lettuce 1/2 cup

Grape Juice 1/2 cup

Cooked Grits 1 cup

White Bread 1 slice

Hamburger Bun 1 medium

White Rice 1/2 cup cooked

Apple or Orange Juice 3/4 cup

Crispy Rice Cereal 1 cup

Saltines 4 crackers

Biscuit 1 medium

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Getting Enough Fiber in Your Diet

YOU CAN GET ABOUT 20 GRAMS OF DIETARY FIBER IF YOU CHOOSE AT LEAST:
3 Servings a day of Vegetables	plus	2 Servings a day of Fruit	plus	3 Servings a day of Whole-Grain Products

Eat More Fruits & Vegetables

Eat 5 servings each day

Choose citrus fruits or juices --
oranges. grapefruits,
lemons. limes, or tangerines

Choose dark green vegetables --
peas, green asparagus, spinach, or green beans

Choose dark yellow vegetables --
corn, carrots, sweet potatoes
or pumpkins

Eat more winter vegetables --
cabbage, broccoli, brussels sprouts,
cauliflower, or collards

Eat More Grain Foods

Look for the words "whole wheat"
on the label

Make sure the whole grain ingredient
is listed 1st or 2nd on the label

Choose foods made from
whole grains -- breads,
breakfast cereals, rice, or pasta

Eat barley, brown rice, or wild rice

Choose baked goods made
with whole grains, such as
whole wheat muffins or bagels,
graham crackers, and
bran, oatmeal, or multigrain breads

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