The role of dietary fiber, what foods provide the most fiber, and ways to increase fiber intake.

WHY EAT MORE FIBER?

• Provides an ideal environment for healthy bacteria in the digestive tract
• Attracts extra cholesterol from food by binding bile and helps your body get rid of it
• Decreases blood sugar spikes by slowing down digestion and absorption
• Fills you up and makes you feel full longer
• Reduces risk for constipation and certain diseases
• Detoxifies your digestive tract by acting like a scrubber

Fiber-Rich Foods:

• Whole grains and whole grain products
• Fruit and Vegetables
• Legumes and Beans
• Nuts and Seeds

Tips to increase your fiber intake:

• Start your day with fiber- Try oatmeal, cereal, or fruit smoothies
• Switch to whole grains- Use brown rice instead of white rice, replace white bread with whole grain bread, sub whole grain flour for half the white flour in recipes
• Eat fruit and vegetables with every meal
• Add beans and legumes- Try substituting beans in place of the meat in a recipe
• Snack on fiber foods- fruit & veggies, hummus or bean dip, whole grain crackers or nuts
• USDA Dietary Guidelines: Make half your plate fruits & veggies and half your grains whole!