Fiber

Lauren + Dani
 Who we are
KSC Dietetic Interns

Dani
Totally Rad
Undergrad @ Bastyr University
From Seattle, Washington
Photo w/ My Boyfriend
Lauren
Super Awesome
Undergrad @ University of Georgia
Lives in Woodstock, VT
Photo w/ My Boyfriend
 Outline
•Soluble and Insoluble Fiber
• Benefits and sources
•Benefits of Fiber
•Ways to increase fiber intake
 Objectives
•Describe the difference between soluble and
insoluble fiber
•Name 2 benefits of getting enough fiber in your diet
•List 2 fiber sources that you enjoy, but do not
normally eat
 Icebreaker
Use your thumbs to show us how you feel
 what is fiber?
• Fiber is a non-digestible carbohydrate
• There are two kinds
• Insoluble
• Soluble
 Soluble Fiber
• Benefits
• Helps control blood sugar
• Helps lower cholesterol
• Sources
• Oats, Barley, Kidney Beans, Most Fruits/Veggies
 Insoluble Fiber
• Benefits
• Promotes GI movement
• Keeps colon healthy by decreasing GI transit
• Sources
• Dark Leafy Greens, Whole Grains, Seeds, Lentils,
Lima Beans, Kidney & Navy Beans, Most
Fruits/Veggies, Green Peas
 Functional Fiber
• Extracted from starchy foods or manufactured
• Examples: Miralax or Fiber one
• Lack nutrients and phytochemicals
• Currently included in total fiber count on the food
label
 Whole Grain vs. Refined Grain
• Whole Grains:
• Better fiber source
• Better nutrient source
• Whole grains are digested slower
• Better for blood glucose
• Refined grains are digested quickly
• This cause blood glucose spikes
 Activity!
Let’s identify which of the following photos
are soluble or insoluble fiber!

Use your handout for help

 This Fiber
Slows Stomach Emptying
 This Fiber
Decreases GI Transit Time
How Much Do you need?

+
•Women 50 years: at least 21g per day
•Men 50+ years: at least 30g per day
Ways To Increase Your Fiber
• Pick fruits, veggies, legumes and whole grains
• Check labels and compare products
• Pick whole grains when possible
• Smoothies and whole fruits > juice
• Add seeds/nuts to salads, yogurt, oatmeal, etc.
 Activity!
• Try the recipe and talk with your neighbor
• Draw or list two fiber sources that you don’t
normally eat
• Write at least 2 benefits of eating fiber
 Conclusion
FIBER
• Helps our GI tract move smoothly
• Removes excess cholesterol from our body
• Helps both diabetics + non-diabetics w/ blood glucose control
• Keeps us full longer

DAILY RECOMMENDATIONS:
• Women ages 50+ years: at least 21g/day
• Men ages 50+ years: at least 30g/day
 Call to Action

Add one NEW source of dietary fiber to

your diet every day this week.
Questions?
Thank You!
Lauren + Dani
 Resources
Information::
● https://www.sharecare.com/health/health-value-of-foods/why-whole-grains-better
● https://www.diabetesselfmanagement.com/nutrition-exercise/nutrition/just-add-fiber/functional-fibers/
● http://www.nationalacademies.org/hmd/~/media/Files/Activity%20Files/Nutrition/DRI-Tables/8_Macronutrient%20Summary.pdf?la=en
● https://www.cnpp.usda.gov/sites/default/files/nutrition_insights_uploads/Insight36.pdf
● http://www.aicr.org/reduce-your-cancer-risk/diet/elements_fiber.html?referrer=https://www.google.com/
● https://www.uccs.edu/Documents/healthcircle/pnc/health-topics/Soluble_Insoluble_Fiber.pdf
● http://ocw.tufts.edu/data/47/531408.pdf
Images:
● http://heuserhealth.com/curb-appetite-maintain-energy-fiber/
● https://maleahcallison.wixsite.com/maleahcallison/single-post/2017/06/05/White-grains-vs-whole-grains8uiu8uuuuuuuuuii8i8uioiioioiiijj
● https://www.mygerbs.com/shop/rolled-oats/
● http://4.bp.blogspot.com/-iJMISKiPHWc/U3pDQN4Wf1I/AAAAAAAAAZI/J89Ye1JwKuo/s1600/Soluble%20insolubl.jpg
● https://parentinghealthybabies.com/health-benefits-apple-baby-food/
● https://www.healthline.com/nutrition/10-proven-benefits-of-kale
● https://www.healthline.com/nutrition/healthiest-beans-legumes
● http://www.yim778.com/group/sad-face-picture-cartoon/
● http://www.clipartpanda.com/clipart_images/pin-smiley-face-cartoon-clip-3154402