Fiber is a complex form of carbohydrate

There are two types of fiber

1. Soluble-slows digestion leaving you feel fuller longer.

2. Insoluble-Improves stool move through the gut.

Most fiber comes from food such as whole grains, vegetables, legumes, fruits and nuts.

Fiber has many health benefits BUT did you know

Fiber is helpful in sugar control and helps regulate body fat.

Fiber also helps with appetite control.

Fiber Recommendations

Children:

• Ages 1-3: 19 grams per day

• Ages 4-8: 25 grams per day

• Boys age 9-13: 31 grams per day

• Girls age 9-13 26 grams per day

  Adults:

• Men: 40-45 grams per day

• Women: 30-35 grams per day

Fiber Recipes

Maple and Brown Sugar Oatmeal

Quinoa Chili

Tips

• If you are not used to eating Fiber regularly increase slowly as it can cause some stomach upset.