Weight Management: Fiber Focus
Fiber is vital in weight management. Fiber rich foods digest slowly and make us feel satisfied with less food. Insoluble fiber and soluble fiber are both important for good health and disease prevention. Fiber rich foods have plenty of vitamins, minerals, phytochemicals, and fewer calories. Insoluble fiber is found in wheat bran, whole grains and vegetables. Oatmeal, barley and beans are good sources of soluble fiber.
A high-fiber eating plan may:
• Help in weight loss by allowing the sense of satisfaction with less food
• Improve blood glucose control in people with diabetes.
• Help to prevent certain types of cancer.
• Lower blood cholesterol.
• Prevent diverticulitis and constipation.
Healthy eating includes 20-35 grams of fiber daily. Currently, most Americans only eat 11 grams of fiber each day. Here are some tips to raise the fiber in your diet.
• Eat 3-5 vegetable servings (up to 2½ cups of vegetables each day)
• Eat 2-4 fruit servings each day (up to 2 cups of fruit each day)
• Chose high-quality, whole grains including products made from oat, barley, wheat, bran, rye, quinoa, wild or brown rice, millet or amaranth.
• Look for breads and cereals with 3 grams of fiber or more per serving. Check the Nutrition Facts on the food label for fiber information.
• Eat more meals with navy, kidney, pinto, or garbanzo beans, and lentils
Fiber and water work together. Be sure to drink eight to ten (8 ounce) glasses of fluid every day. Without enough fluid, high fiber meal plans can be constipating, since fiber absorbs large amounts of water. When increasing fiber in your everyday eating, it is best to do this over several weeks to prevent problems with bloating, gas or diarrhea.
High Fiber Fruits (more than 2-3 grams fiber/serving)
Apple, 1 large, unpeeled Avocado, ½ Blackberries, ½ cup Blueberries, ½ cup Dates, 3 dried Orange, 1 medium Pear, 1 unpeeled Prunes, 5 dried Raisins, 5 dried Raspberries, ½ cup
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Moderate Fiber Fruits (less than 2 grams fiber/serving)
Apricots, 4 halves, canned or dried Applesauce, ½ cup Banana, 8¾ inches long Cantaloupe, ½ cup Cherries, sweet, ½ cup Fruit cocktail, ½ cup Grapefruit, ½ Grapes, ½ cup Nectarine, 2½ inch Mango Peach, peeled Pears, peeled, 2 halves Pineapple, ½ cup Tangerine Strawberries, ½ cup
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High Fiber Vegetables (more than 3 grams fiber per serving) Brussels sprouts, ½ cup Pumpkin, canned ½ cup Lima beans, cooked, ½ cup Pork and beans, cooked, ½ cup Kidney beans, cooked, ½ cup Mushrooms, canned, ½ cup Carrot, 1 large Spinach, cooked, ½ cup Spinach, raw, 2 cups Broccoli, ½ cup Green peas, cooked, ½ cup
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Low Fiber Vegetables (less than 2 grams fiber per serving) Asparagus, ½ cup Peppers, ½ cup Celery, ½ cup Green beans, ½ cup Cauliflower, ½ cup Onions, ½ cup Sweet potatoes, peeled, ½ cup Cucumber, ½ cup Potatoes, peeled, ½ cup Bean sprouts, ½ cup Tomato, ½ cup canned or 2½ inch fresh
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See Tips for Eating More Fruits and Vegetables for other ideas to increase fiber.
Do you need help managing weight in relation to your other medical conditions? Would you like a program individualized to your lifestyle? Are you having difficulty knowing how to begin? Is it difficult for you to stay motivated? Then we encourage you to meet with a registered dietitian at any of our locations listed below.
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The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.
Last Updated: 08/21/2012
Copyright © 08/21/2012 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. HF#403
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