High Fiber
Name one carbohydrate high in fiber
100% whole grain bread, pasta; brown rice; oatmeal; etc
Name one carbohydrate low in fiber
White bread, pasta, rice; waffles, pancakes, pastries; pretzels, crackers
True or False: The body absorbs fiber?
False - the body does not absorb fiber
Fiber can reduce risks or prevent: colectoral cancer, diabetes, high blood pressure, high cholesterol, arthritis, obesity, constipation, diarrhea
True or False: Americans eat enough fiber
False - Research shows Americans only consume about half of the daily recommendations
Name a fruit high in fiber
apples; pears; strawberries; blueberries; raspberries; banana
Name a fruit low in fiber
fruit juice; peeled apples, peaches, pears
True or False: I should eat a variety of fruits and vegetables to incorporate different types of fiber
True! Variety is key - eat the rainbow
Name one way fiber is good for gut health
Can prevent or reduce risk of constipation, diarrhea, colectoral cancer, imbalanced gut microbiome, IBS/IBD
Fiber is listed under what category on the food label?
Carbohydrate
Name a vegetable high in fiber
Broccoli; spinach; collard greens; beets; carrots
Name a vegetable low in fiber
Peeled potatoes; vegetable juices (e.g. tomato juice)
What are the two types of fiber?
Soluble and Insoluble
Name one way fiber reduces risk of diabetes
Fiber does not spike blood sugar, maintains blood sugar levels, weight management
True or False: Removing skin (e.g peeling apples, potatoes) does not affect fiber amount in food
False - the skin has a high amount of fiber
Name a protein source high in fiber
Name a protein low in fiber
tofu, eggs, chicken, red meat, fish
True or False: A diet with fiber supplements is more beneficial than a diet high in fiber
False - Getting fiber from food not only ensures both types of fiber are consumed but provides various other nutrients and health benefits
How does fiber reduce cholesterol levels?
Fiber binds to cholesterol, interferes with absorption, prevents cholesterol from entering bloodstream -- cholesterol is then eliminated in stool
When increasing fiber, what else should be increased?
Water intake