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Fiber in Food

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by

Allison Hyman

on 24 October 2013

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Transcript of Fiber in Food

Granola bars
Bread
Dessert
3 cookies Serving Size 3 cookies
34 Weight (g) 33
160 Calories (kcals) 150
25 Carbohydrates (g) 24
14 Sugars (g) 13
(<4% DV) <1 Fiber (g) 3 (12% DV)
7(2 SF) Fat (g) 6(1.5 SF)
140 Sodium (mg) 110
Why Add Fiber?
Fiber & Your Weight
Satiety
Heart Health
Cholesterol
Diabetes
Regularity
Pasta
2/3 c. Serving Size 3/4 c.
56 Weight (g) 56
200 Calories (kcal) 210
38 Carbohydrates (g) 41
2 Sugar (g) 2
(20% DV) 5 Fiber (g) 2 (8% DV)
1.5 Fat (g) 1
55 Sodium (mg) 0
Waffles
2 waffles Serving Size 2 waffles
150 Calories (kcal) 170
25 Carbohydates (g) 26
3 Sugar (g) 3
(28% DV) 7 Fiber (g) 3 (12% DV)
5 Fat (g) 6
340 Sodium (mg) 400
1 bar Serving size 1 bar
40 Weight (g) 35
140 Calories (kcal) 140
29 Carbohydrates (g) 25
10 Sugars (g) 12
(36% DV) 9 Fiber (g) 1 (4% DV)
(2 SF) 4 Fat (g) 4 (1SF)
90 Sodium (mg) 100
2 slices Serving size 1 slice
52 Weight (g) 43
140 Calories (kcal) 100
26 Carbohydrates (g) 21
3 Sugars (g) 2
(20% DV) 5 Fiber (g) 6 (24% DV)
1.5 Fat (g) 1 (.5 SF)
240 Sodium (mg) 115
$2.98
$2.98
$3.29
$3.49
$2.99
$4.98
Whole Wheat Flour- insoluble
Modified Wheat Starch- insoluble
Chicory Root Fiber- soluble
Sugarcane Fiber- insoluble
$1.19
$1.99
"35% Daily Value
of Fiber"
“Twice the Fiber of regular 100% Whole Wheat Bread” and “Excellent Source of Fiber”
"Excellent source"
*HF symbol
"Good Source "
Fiber in Foods
Dietary Fiber or sometimes roughage is the indigestible portion of food and plant matter, that when consumed stimulates intestinal peristalsis.
Soluble vs. Insoluble

$2.99
$2.49
Fiber Ingredients
Enriched Flour (small amount)
Whole Wheat Flour
Wheat Bran= All insoluble
Fiber Ingredients
Whole Grain Oats - soluble
Barley Flakes- soluble
Sugar Cane Fiber- insoluble
Chicory Root Extract - soluble
Rice Flour- soluble
Fiber Ingredients
Durum Semolina
Whole Wheat Durum Flour
Kamut = all insoluble
Flaxseed = soluble & insolube
Fiber Ingredients
Fiber Ingredients
Wheat Flour-insoluble
Whole Wheat Flour-insoluble
Modified Food Starch-insoluble
Corn Flour-soluble
Cocoa-soluble
Overall Analysis of Products
Decrease in calories
Decrease in Carbs
Decrease in Sugar
Fat very little change
Sodium average of -10mg
Soluble/Insoluble Fiber not listed on Nutrition Label (stated as Dietary Fiber)
Processed foods
Is it equal?
Cost
Other missed benefits
Side effects
Challenges
"Good source of fiber"
Getting enough?
Supplementing Fiber
What About Generic Products?
Daily Value of Fiber on Nutrition Label is based off of a 25g per 2,000 calorie diet.

Adequate Intake of Dietary Fiber is:
Men 14-50 yrs: 38g, 50+: 30g
Women 19-50 yrs: 25g, 50+: 21g
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