March 2011
Fiber
recommendations:
Men: 30-38 grams/
daily
Women: 21-25grams/
daily
What foods are high in
fiber? Look at the
nutritional label on a
package. Foods with 2.5
grams or higher are
good sources of fiber;
5 grams or more/serving
are “high fiber” and are
even better.
Fiber! Fiber!
Everywhere!
Is there any food manufacturer not
adding fiber to their products these days?
Yogurt, ice cream, and even bottled
water!
What’s the big deal about fiber?
Eating high fiber foods helps:
▪ Prevent heart disease
▪ Fill you up and control your weight
▪ Keep your digestive system healthy
Where can you find fiber?
Whole grain products in breads and
cereals are the most familiar source of fiber.

Fruits, vegetables and beans are also
great sources. These foods are low in
calories and very high in healthy vitamins.

Eating the skin of fruits and vegetables
will help you get more fiber.

If you are not used to
eating fiber foods, go
slowly. Gradually
increase the amount of
fiber you eat so you do
not get gas or diarrhea.
See the Nurses of
Wise Health
Decisions®
to learn more about
how eating high fiber
foods can improve your
health.
Call Toll-Free : 1-866-231-3435
©Clinical Solutions, LLC Wise Health Decisions® All rights reserved
How difficult is it to eat 21-38 grams in a day?
Here is an example:
1/2 cup 100% bran ready-to-eat cereal
1/2 baked beans
1 cup cooked broccoli
1 medium pear
1 medium baked potato with skin
= 8 grams
= 11 grams
= 6 grams
= 5 grams
= 5 grams
Total = 35 grams fiber