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January is National Fiber Focus Month

You may have noticed TV commercials and food packages that label a food as high in fiber or an excellent source of fiber. Have you ever wondered why fiber matters for our health or if you are eating enough fiber throughout the course of a day?

Fiber facts:

  • Functions: can prevent constipation, keeps your digestion moving, helps you feel full which means it can help you maintain a healthy weight, may lower LDL or ‘bad’ cholesterol.

Foods high in fiber:

  • Vegetables (especially peas, broccoli, corn and potatoes)

  • Fruits (especially raspberries, bananas, oranges and apples and pears with their skin)

  • Oats

  • Beans and lentils

  • Nuts

  • Whole wheat products like bread, pasta or crackers

  • Whole grain cereal

  • Popcorn

Amount needed:

25g of fiber per day for women, 38g of fiber per day for men

o Choose foods with a higher % Daily Value (DV) of dietary fiber

  • 5% DV or less of dietary fiber per serving is low

  • 20% DV or more of dietary fiber per serving is high

Sample meal plan:


  • 2 Baked Oatmeal Muffins (5g)

  • 1/2 cup fresh berries (2.5g)

  • 2 tablespoons sliced almonds (1.5g)

  • Milk


  • 1 1/2 cups Zesty Whole Grain Salad (5g)

  • 1 sandwich with

  • 2 slices whole wheat bread (4g)

  • 1 slice cheese

  • 3 ounces deli meat

  • Water


  • 1 serving Cheesy Chicken Enchilada Bake (8g)

  • Chips and salsa

  • 1 Banana Pudding Parfait (1g)

  • Water


  • 2 Peanut Butter Balls (2g)

Total grams of Fiber: 29 grams

Information courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website:



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