The Hunt for Fiber

Fiber Hunt Itinerary

• Follow the trail of dietary fiber:– What is it? – Where is it found?

• Uncover evidence of the health benefits of fiber• Discover your daily fiber needs• Track down foods with fiber• Tips for putting more fiber into your meals• Avoid the possible pitfalls of a high-fiber diet

On the Trail of Dietary Fiber

• What is it? – Fiber is the parts of plant

foods that are not digested by the human body.

– Fiber lends structure, texture and support to plant foods.

– Fiber is a complex carbohydrate.

– Fiber has no calorie value.

“OK,” Holmes says, “where does one find fiber?”

?

?

On the Trail of Dietary Fiber

• Fiber is found in whole plant foods:– Fruits– Vegetables–Whole-grain foods:

breads, cereals, pasta and rice

– Beans, peas and lentils– Nuts and seeds

On the Trail of Dietary Fiber

• Soluble – Dissolves in water and forms a gel– Healthy colon– Lowers cholesterol– Satiety

• Insoluble – Doesn’t dissolve in water– Provides bulk– Laxative effect

Fiber-rich foods have both types

of fiber

Fiber: Searching for Evidence

• A high-fiber diet:– Decreases the risk for:• Heart disease• Diabetes• Cancer

– Helps with:• Weight control• Gastrointestinal health

“Watson, what can you tell me about fiber and common diseases?”

?

?

The Evidence: Heart Disease

• High fiber intake, especially soluble fiber, may decrease your chance of getting heart disease.

An FDA-Approved Health Claim

• At least 0.75 g soluble fiber per serving from oats– 3 grams per day lowers blood cholesterol– this is found in 1.5 cups of oatmeal

• At least 1.7 g soluble fiber per serving from psyllium seed– 7 grams per day lowers blood cholesterol– this is found in 2.5 tablespoons of psyllium powder

“Foods containing soluble fiber from whole oats or psyllium seed husk may

reduce the risk of heart disease.”

“Foods containing soluble fiber from whole oats or psyllium seed husk may

reduce the risk of heart disease.”

FDA-Approved Health Claims

• “Diets rich in whole-grain foods and other plant foods may reduce the risk of heart disease.”

• “Fruits, vegetables and grain products that contain fiber, particularly soluble fiber, decrease the risk of heart disease.”

• “Diets rich in whole-grain foods and other plant foods may reduce the risk of heart disease.”

• “Fruits, vegetables and grain products that contain fiber, particularly soluble fiber, decrease the risk of heart disease.”

A Closer L k• 12 studies found that regular intake of

whole-grain foods was associated with a 26% reduction in risk of heart disease.

• Men who ate whole-grain breakfast cereals had lower incidence of death from heart disease.

• Women with high dietary fiber intake have a reduced risk of heart disease.

• Whole-grain foods reduce risk even further.

The Evidence: Diabetes

• Dietary fiber is important in prevention and treatment of diabetes, which affects nearly 17 million people in the United States.

“I didn’t realize so many people were affected by diabetes,” Holmes admits.

“I didn’t realize so many people were affected by diabetes,” Holmes admits.

A Closer L k

• A high-fiber diet can help– Lower blood sugar and insulin levels.– Lower blood cholesterol and

triglycerides.

“People who have type 2 diabetes can benefit from a higher-fiber diet.”

A Closer L k

• A high-fiber diet can help reduce your chance of developing diabetes.

“A low-fiber diet may increase your chance of developing diabetes.”

?

?“What if one is already at risk for diabetes? Is there anything to be done?”

A Closer L k

• People already at risk for developing diabetes can still benefit from a high-fiber diet.

• In men and women with impaired glucose tolerance, risk of diabetes decreased by lifestyle changes that included a high-fiber diet.

The Evidence: Cancer

FDA-approved health claims:

• “Diets rich in whole-grain foods and low in fat, saturated fat and cholesterol may reduce the risk of some types of cancer.”

• “Fiber-containing grain products, fruits and vegetables may reduce the risk of cancer.”

FDA-approved health claims:

• “Diets rich in whole-grain foods and low in fat, saturated fat and cholesterol may reduce the risk of some types of cancer.”

• “Fiber-containing grain products, fruits and vegetables may reduce the risk of cancer.”

?

?

“I’ve noticed that fast food temptations are on every corner. Can fiber do anything to help control weight?”

The Evidence: Weight Control

• High fiber intake–Makes you feel full– Decreases hunger– Reduces calories– Results in weight loss!

?

?“They say that fiber ‘cleans you out.’ How so?”

The Evidence: GI Health

• A high-fiber diet– Prevents and treats constipation.– Prevents and manages diverticulosis

and diverticulitis.

?

?“OK, but I was born in 1854. Does fiber do anything special for older people?”

A Closer L k

• Elderly men and women with higher cereal fiber intakes were less likely to suffer a stroke or a nonfatal heart attack or to die from heart disease.

The Evidence: Summary

• Foods that contain fiber are usually also low in fat and calories, and high in vitamins, minerals, antioxidants and phytochemicals.

• All these components work together for good health!

Discover your fiber needs

• How much fiber do you think you need?

“This assignment sounds easy!”“This assignment sounds easy!”

Discover your fiber needs

• Adults need 25-38 grams of fiber each day.

“Prehistoric man ate 77-120 grams of fiber each day. This is less than half that amount!”

“Prehistoric man ate 77-120 grams of fiber each day. This is less than half that amount!”

Track down foods with fiber

• Whole-grain breads

• Whole-grain cereals

• Beans, peas and lentils

• Fruits

• Vegetables

• Nuts and seeds

Nutrition Facts Panel

• Food labels can help you track down high-fiber foods.– Look for grams of fiber on

the Nutrition Facts panel.– Look for “High in Fiber”

or “Good Source of Fiber” on the package. Good

Fiber

?

?

“Throughout our hunt for fiber, we’ve seen the term “whole grains” a lot. I was wondering: just what are whole grains? Then I found this poster…”

Refined or processed grains have the germ and bran removed, which also removes beneficial fiber, vitamins, minerals and phytochemicals.

?

?

“I eat a lot of sandwiches while hot on the trails of criminals, so getting more fiber in bread is important to me.”

Tracking down

• Whole-grain breads:– Label check: look for “whole

wheat” or “whole-wheat flour” as the first ingredient.

– Compare brands: fiber content varies from 2 to 3 grams per slice.

– The difference? A sandwich made with 2 slices of whole-grain bread has 3 to 5 more grams of fiber than one made with white bread.

100% WholeWheat

?

?

“It’s important to get off to a good start in the morning. This is what I found regarding cereals.”

Tracking down

• Whole-grain cereals:– Label check: Look for

5 or more grams of fiber per serving.

– Bran flakes, raisin bran, shredded wheat, oatmeal

– 100% bran cereals: Fiber One, All-Bran

Other Whole Grains

• Brown rice (nearly 6 times the fiber in white rice)

• Whole-wheat pasta (2-1/2 times the fiber in enriched pasta)

• Popcorn (for the same calories as 1 oz of potato chips, you can eat 3.5 cups of air-popped popcorn and get 8 times more fiber)

More Whole Grains

• Whole-wheat bulgur

• Whole-wheat couscous

• Amaranth

• Buckwheat

• Millet

• Quinoa

Tracking down

• Beans, Peas and Lentils:– Some of the best sources of fiber

at 4-8 grams per 1/2 cup of cooked beans.

– Use dried beans or canned beans.

– Highest in fiber: • Black beans• Kidney beans• Pinto beans• Lentils

?

?

“Before I leave 221B Baker Street in the morning, I grab a handful of dried fruit or an apple to eat on the job.”

Tracking down: Fruits

• Fiber content ranges from 2 to 8 grams/serving

• Eat the skin when you can!

• Choose the whole fruit over juice!

?

?

“I even leave the skin on when I make mashed potatoes. It also works well to give them some color.”

Tracking down: Vegetables

• Fiber content ranges from 1 g to more than 4 g per serving.

• Eat the skin when you can.

?

?

“I like to put lots of things on my salads. When I order a salad bar, I get my money’s worth!”

Tracking down: Salads

– Green salads are fine, but you need to add raw veggies to turn a salad into a high-fiber meal…• 3 cups romaine = 3 g• 1/2 cup red pepper = 1.5 g• 1/2 cup broccoli = 1.3 g• 1/2 cup green peas = 4.4 g• Total fiber = 10.2 g • (40% of your daily need)

?

?

“It’s easy to keep a bowl of mixed nuts or trail mix around. Put some in your office, too, for when you get a craving that might send you to the vending machine!”

Tracking down

• Nuts and seeds:– 1 oz has from 1 g to more

than 3 g of fiber• Sprinkle on salads and

cereals.• Mix with yogurt.• Make trail mix with nuts,

seeds, popcorn, whole-grain cereal and dried fruit.

Tracking Down Foods with Fiber

• We find it in PLANT foods.

• We won’t find it in milk, dairy products, meat or fats.

“That will cut down on the scenes we need to search in the supermarket.”

“That will cut down on the scenes we need to search in the supermarket.”

Inspector Lestrade’s Dilemma

?

“Inspector Lestrade mentioned that he wanted to improve his diet. Using what we’ve learned today, we will analyze Lestrade’s choices and try to suggest better alternatives.”

Investigating High-Fiber Meals

• Lestrade’s breakfast:– Low fiber:

• 1 cup corn flakes 1 g

• 1/2 medium banana 1.4 g

• 1 cup skim milk 0 g

• 1 cup orange juice 0 g

Total fiber 2.4 g

How can you improve this breakfast?How can you improve this breakfast?

Investigating High-Fiber Meals

• Tips for a higher-fiber breakfast:– Replace corn flakes with raisin bran (8 g)– Replace banana with 1 cup sliced strawberries (4 g)– Add 1/4 cup sliced toasted almonds (3 g)– Change the orange juice to a whole

orange and save it for a mid-morning snack (3 g)

• Total fiber gain of up to 16 g

Investigating High-Fiber Meals

• Lestrade’s lunch:– Low fiber:

• Turkey sandwich on white bread 1 g• Green salad (mostly lettuce) 2 g• Applesauce 1.5 g• Frozen yogurt 0 g

Total fiber 4.5 g

How can you improve this lunch?How can you improve this lunch?

Investigating High-Fiber Meals

• Tips for a higher-fiber lunch:– Replace white bread with

whole-wheat bread (6 g)– Green salad with added carrots,

chickpeas and cauliflower (8 g)– Change applesauce to 1 medium apple (4 g)– Top yogurt with 1/2 cup peaches (2 g)

• Total fiber gain of up to 15.5 g

Investigating High-Fiber Meals

• Lestrade’s dinner:– Low fiber:

• Grilled salmon 0.0 g• 1 cup enriched pasta 2.4 g• 1 cup cooked broccoli 4.5 g• Roll with butter 1 g

Total fiber 8 g

How can you improve this dinner?How can you improve this dinner?

Investigating High-Fiber Meals

• Tips for a higher-fiber dinner:– Keep the grilled salmon– Replace enriched pasta with

whole-wheat pasta (6 g)– Keep broccoli, add more vegetables,

such as 1/2 cup of mushrooms (6.5 g)– Choose a whole-grain roll or bread (2 g)

• Total fiber gain of up to 6.5 g

Avoid Moriarty and fiber’s possible pitfalls

• Drink plenty of water!

• When you increase fiber, you need to increase fluid as well to keep your GI tract running smoothly

“Just as Moriarty sets traps for me, increasing fiber has pitfalls, too.”

“Just as Moriarty sets traps for me, increasing fiber has pitfalls, too.”

Avoid Moriarty and fiber’s possible pitfalls

• Increase fiber gradually!

“Go slow so you give your body time to adjust.”

“Go slow so you give your body time to adjust.”

Avoid Moriarty and fiber’s possible pitfalls

• Eat more meals at home!• Pack fiber-rich snacks and lunches to take with

you on the go. • Balance your meals – an evening pizza can be

followed with a higher-fiber breakfast and lunch.

“Fast food and other restaurant meals can undermine your quest for a high fiber diet.”

“Fast food and other restaurant meals can undermine your quest for a high fiber diet.”

The Hunt for Fiber

A diet rich in whole grains, beans, fruits and vegetables provides the health benefits of fiber, plus the power of vitamins, minerals, antioxidants and phytochemicals.

“You can’t go wrong with fiber-rich foods!”

Fiber Hunt Review

• Dietary fiber:– What is it? – Where is it found?

• What are the health benefits of fiber?• What are your daily fiber needs?• Which foods contain fiber?• Give 3 tips for putting more fiber into meals.• What are the possible pitfalls of a high-fiber

diet?

“The reason most people never reach their goals is that they don't define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them.”

Denis Watley