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Nutrition 101: Fiber

Published in April 2007
Prepared by Jessica Hookham
Reviewed by Gloria Tsang, RD





Common names
  • Fiber (Fibre)
Recommended Intake
  • Males 19-50: 38 g/day
  • Males 51+: 30 g/day
  • Females 19-50: 25 g/day
  • Females 51+: 21 g/day
What's Fiber for?
  • Increases satiety, therefore assisting in weight management
  • Lowers blood cholesterol
  • Decreases risk of heart disease, type 2 diabetes, and some forms of cancer
  • Maintains GI system health
Best Food sources
  • Whole grains, such as brown rice, wild rice, oatmeal, barley, bulgur, kamut, spelt, quinoa, and millet
  • Whole grain products, such as whole wheat bread, cereal, and pasta
  • Vegetables, fruit, and legumes
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