Benefits of High Fiber

  • Promotes Regularity 

  • Lowers LDL : ”Bad” Cholesterol

  • Reduces Blood Pressure and Inflammation

  • Controls Blood Sugar Levels 

  • Helps One Stay Fuller and Longer 

  • High Fiber Foods Tend To Have Fewer Calories

  • Helps Reduce Developing Hemorrhoids

How Much Fiber is Recommended?

   50 and Younger: 38g 
   51 and Older:  30g 

   50 and Younger:  25g
   51 and Older:  21g

According to FDA, daily 
recommendation for dietary 
fiber is 25 grams, based on a
2,000 calories diet.

Fiber-Rich Foods

• Whole Grain and Grain Products 
• Fruits
• Vegetables
• Beans, peas, legumes
• Nuts and seed

Categories of Fiber

Insoluble: Increases stool bulk and promotes movement through digestive system.  Example of foods high in insoluble fiber:  whole-wheat flour, wheat bran, nuts, vegetables.

Soluble: Can help lower cholesterol and glucose levels. Example of foods high in soluble fiber:  oats, peas, beans, apples, citrus fruits, carrots, barley, psyllium, brown rice, oat bran.