Fiber can help you fight disease. Food is your best source. Fiber supplements help too. You probably need more fiber. FIBER-RICH DIETS CAN: • Lower cholesterol • Improve blood sugar control • Lower your risk of colorectal cancer • Lower your risks of heart disease and stroke • Reduce your risks of diabetes and obesity • Improve GI problems such as diverticulitis, constipation and hemorrhoids Four food groups are high in fiber: • WHOLE GRAINS: Whole wheat, bran, steel-cut or rolled oats, barley, quinoa, brown rice, rye, corn, etc. • LEGUMES: Beans, lentils, lima beans, dried peas, etc. • FRUIT: Apples, berries, oranges, pears, plums, bananas, etc. • VEGETABLES: Brussels sprouts, broccoli, cabbage, green beans, squash, potatoes, sweet potatoes, spinach, etc. Dietitians believe it’s best to get fiber from your food, but: • Your doctor may recommend fiber supplements if you can’t get enough fiber in your diet. If you’re like most Americans, you get just 15 grams per day. But: • If you’re male, you need 38 grams of fiber per day* • If you’re female, you need 25 grams of fiber per day* Why do nutrition experts rave about fiber? Because research shows that in countries where fiber intake is high, the incidence of chronic disease is low. High-fiber diets also help you feel fuller longer, so they’re linked to a lower body weight. FIBER IS FAB 4 WAYS TO BOOST YOUR FIBER BREAKFAST: Switch to oatmeal (use steel-cut or rolled oats) or cereal with at least 5 grams of fiber, topped with fruit. LUNCH: Pair lentil or bean soup with a sandwich made using whole-wheat bread. FOR ANY MEAL: Sprinkle bran, ground flaxseed or chia seed into soups, cereals, spaghetti sauce, casseroles or yogurt. DINNER: Serve a healthy helping of salad or vegetables with a whole grain side (brown rice, whole-wheat pasta, whole-wheat couscous, bulgur or quinoa). * 14 grams of fiber per kilocalorie are recommended for adults and children. clevelandclinic.org /HealthHub © 2014 Cleveland Clinic SOURCES: Health Benefits of Dietary Fiber: Anderson JW, Baird P, et al. Nutrition Review 2009 Apr;67(4):188-205. www.ncbi.nlm.nih.gov/pubmed/19335713 Position of the American Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. Journal of the American Dietetic Association 2008;108:1716-1731. www.ncbi.nlm.nih.gov/pubmed/18953766

FIBER IS FAB...countries where fiber intake is high, the incidence of chronic disease is low. High-fiber diets also help you feel fuller longer, so they’re linked to a lower body

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Page 1: FIBER IS FAB...countries where fiber intake is high, the incidence of chronic disease is low. High-fiber diets also help you feel fuller longer, so they’re linked to a lower body

Fiber can help you fight disease.

Food is your best source.

Fiber supplements help too.

You probably need more fiber.

FIBER-RICH DIETS CAN:

• Lower cholesterol

• Improve blood sugar control

• Lower your risk of colorectal cancer

• Lower your risks of heart disease and stroke

• Reduce your risks of diabetes and obesity

• Improve GI problems such as diverticulitis, constipation and hemorrhoids

Four food groups are high in fiber:

• WHOLE GRAINS: Whole wheat, bran, steel-cut or rolled oats, barley, quinoa, brown rice, rye, corn, etc.

• LEGUMES: Beans, lentils, lima beans, dried peas, etc.

• FRUIT: Apples, berries, oranges, pears, plums, bananas, etc.

• VEGETABLES: Brussels sprouts, broccoli, cabbage, green beans, squash, potatoes, sweet potatoes, spinach, etc.

Dietitians believe it’s best to get fiber from your food, but:

• Your doctor may recommend fiber supplements if you can’t get enough fiber in your diet.

If you’re like most Americans, you get just 15 grams per day. But:

• If you’re male, you need 38 grams of fiber per day*

• If you’re female, you need 25 grams of fiber per day*

Why do nutrition experts rave about fiber? Because research shows that in countries where fiber intake is high, the incidence of chronic disease is low. High-fiber diets also help you feel fuller longer, so they’re linked to a lower body weight.

FIBER IS FAB

4 WAYS TO BOOST YOUR FIBER

BREAKFAST: Switch to oatmeal (use steel-cut or rolled oats) or cereal with at least 5 grams of fiber, topped with fruit.

LUNCH: Pair lentil or bean soup with a sandwich made using whole-wheat bread.

FOR ANY MEAL: Sprinkle bran, ground flaxseed or chia seed into soups, cereals, spaghetti sauce, casseroles or yogurt.

DINNER: Serve a healthy helping of salad or vegetables with a whole grain side (brown rice, whole-wheat pasta, whole-wheat couscous, bulgur or quinoa).

* 14 grams of fiber per kilocalorie are recommended for adults and children.

clevelandclinic.org/HealthHub

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Clin

SOURCES:

Health Benefits of Dietary Fiber: Anderson JW, Baird P, et al. Nutrition Review 2009 Apr;67(4):188-205. www.ncbi.nlm.nih.gov/pubmed/19335713

Position of the American Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. Journal of the American Dietetic Association 2008;108:1716-1731. www.ncbi.nlm.nih.gov/pubmed/18953766