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FIBER FACTS

What is fiber?

  • Fiber is the carbohydrate or starch that our bodies cannot digest.

  • Fiber acts as a broom to sweep out the digestive tract.

  • Dietary fiber is found only in plant foods.

  • Common food sources of fiber are fruits, vegetables and whole grains.

What types of fiber are there? There are 2 types of fiber. Water soluble and insoluble fiber.

  • 1.

    Insoluble fiber passes through the gut quickly.

    • It can prevent constipation

    • It can help prevent infections of the gut.

    • It can also help prevent hemorrhoids, heart disease and may prevent some types of cancer.

    • Food sources include fruits with skins, uncooked vegetables, nuts, legumes, bran, brown rice and whole-grain flours

  • 2.

    Soluble fiber acts like a sponge in the gut.

    • The soluble fiber in foods, such as oats, binds with cholesterol and removes it from the blood stream.

    • It can help lower blood sugar because it slows how fast foods are digested. So it is important if you have diabetes.

    • It may help firm stool and reduce diarrhea.

    • Food sources include oats, oat bran, barley, dried beans and peas and certain vegetables and fruits, such as applesauce, strawberries, potatoes, citrus and prunes.

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HMC022005-ver2.doc Wt Regulation Class; Fiber Facts English/English Nutrition/Food Services, 206-731-4612 Adapted from: http://www.dietsite.com/Diets/EatingWell/Fiber/High%20Fiber%20Diet.htm

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