Fast Fiber Facts

• Dietary fiber is found in plant foods (fruits, vegetables, grains and legumes).
• Getting your fiber from whole fruits, vegetables, grains and legumes also provides many important nutrients for your health.
• You get less fiber from orange juice than from an orange. In general, less processing equals more fiber.
• Soluble fiber is best for lowering blood cholesterol. Insoluble fiber helps the intestine function well. So eating a variety of fiber-rich foods is best.

The answers: All are true statements!

The National Institutes of Health recommends 20 to 35 grams of fiber daily for older children, adolescents and adults. The Mayo Clinic has the following recommendations:

Source: Mayo Clinic; www.mayoclinic.com/health/fiber/NU00033/NSECTIONGROUP=2

Remember to increase your fiber intake slowly, and drink plenty of water to avoid digestive upset.

To learn more about your food choices, compare Nutrition Facts labels on packaged foods. The food label can state that a product is “a good source” of fiber if the food has 2.5 grams to 4.9 grams of fiber per serving. The package can claim “high in,” “rich in” or “excellent source of” fiber if the food provides 5 grams per serving.

✰✰✰ Fruits ✰✰✰

(2 grams or more fiber per serving, about ½ cup)

Apple w/skin Blueberries

Banana Prunes

Strawberries Orange

Pear Raspberries

Raisins

✰✰✰ Vegetables ✰✰✰

(2 grams or more fiber per serving, about ½ cup cooked)

Broccoli Peas

Carrots Brussel sprouts

Corn Potato with skin

Spinach

✰✰✰ Legumes ✰✰✰

(4 grams or more fiber per serving, about ½ cup)

Lentils Pinto beans

Kidney beans Dried peas

Lima beans Navy beans

Baked beans Peanuts

✰✰✰ Grains ✰✰✰

(1 gram or more fiber per serving, about 1 ounce)

Whole Wheat Rye

Pumpernickel Cracked wheat

Bran muffins Brown rice

Whole-wheat pasta

Breakfast cereals vary in their fiber content. Read the Nutrition Facts labels to compare your choices. Whole-grain cereals usually are higher in fiber.

Julie Garden-Robinson, Ph.D., L.R.D., Food and Nutrition Specialist

Materials were partially funded by the USDA’s Supplemental Nutrition Assistance Program.

Source: Content adapted from “Harvest Health at Home: Eating for the Second 50 Years,” North Dakota State University Extension; authored by Karen Heller, Susan J. Crockett and Joyce Merkel.

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