You may have heard the recommendation
to include more fiber in your diet.
But what is fiber?
Why is it important?
And where do you find it?
Hi, I'm Brittany Bingeman with Utah State University
Extension.
Fiber is a special type of carbohydrate
found in plant-based foods that does not
raise blood sugar levels, because we do not digest it.
Fiber has many health benefits.
Fiber helps promote satiety, which means,
we stay full longer after eating.
It helps keep our digestive system regular.
And soluble fiber helps promote healthy cholesterol levels,
which is important for heart disease prevention.
Unfortunately, people with diabetes
are at a higher risk for developing heart disease
than the general population.
So taking measures to promote heart health
is even more important if you have diabetes.
Where do you find fiber?
As you can see behind me, for foods that come in a package,
such as 100% whole wheat bread, you
can read the nutrition facts panel
to identify the number of grams of fiber per serving.
Dietary fiber is listed under total carbohydrates
on the nutrition facts panel.
In general, a food with 2 and 1/2
to just under 5 grams of fiber per serving
is considered a good source of fiber.
And foods with five or more grams per serving
are excellent sources of fiber.
Fiber can also be found in many plant-based foods,
including fruits and vegetables, whole grains, beans,
and lentils, and nuts and seeds.
Looking for a place to start to get more fiber in your diet?
Try some of these fiber-rich choices.
Go for a variety of colorful non-starchy vegetables.
Non-starchy vegetables provide fiber and are low carbohydrate.
1 cup of cooked leafy greens, such as spinach, kale,
Swiss chard, or collards provides between 4 and 5 grams
of fiber.
Cruciferous vegetables, such as broccoli, cauliflower,
Brussels sprouts, and red cabbage
are also good or excellent sources.
The remainder of the foods we will discuss
are all nutritious choices that provide fiber,
but they contain carbohydrates too.
So it's important to remember to balance
these with low carbohydrate foods at meals and snacks.
Starchy vegetables, such as sweet potatoes with the skin
are good sources of fiber.
Fruit, such as berries or whole fruits with the skin
are good sources of fiber.
1 cup of raspberries or blackberries
is an excellent source of fiber.
1 cup of strawberries or blueberries,
and a small apple or pear with the skin
are good sources of fiber.
Whole fruits are a more nutritious choice
than fruit juice, because the fiber is removed
when the fruits are juiced.
Beans, peas, and lentils are an inexpensive protein source,
and most are excellent sources of fiber.
A 1/2 cup serving of cooked beans of your choice, Lima,
black beans, chickpeas, lentils, Pinto, kidney beans, split
peas, and green peas, all contain between 6 and 8 grams
of fiber per serving.
Whole grains, such as whole wheat products,
like whole wheat bread, flour, and tortillas, whole oats,
brown rice, and quinoa also provide fiber.
And adding an ounce of nuts or seeds,
such as almonds, walnuts, pistachios, sunflower seeds,
or pumpkin seeds can add 2 to 3 grams of fiber
and heart healthy fats.
To increase your fiber intake, start gradually
and give your body time to adjust,
and be sure to drink plenty of water.
Increasing fiber intake is not recommended for people
with certain medical conditions such as gastroparesis
or delayed stomach emptying.
The information is intended to be general information.
For general information on fiber recommendations,
watch the next video.
For specific recommendations, individualize
to your personal needs, talk to your health care provider,
or find a registered dietitian.
The information provided in this video is general information
and is not a substitute for medical advice.