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Know How, Know More

Connecting You with Your Food, Farmers and Community

Fiber: Beyond the Basics


One last week of American Heart Month, and one last topic exploring fiber and heart health.

Sources of Fiber
  • All plant foods contain fiber. Some have more than others. Processing of foods can change the amount of fiber in foods. For example, an apple may have 3g of fiber, while 100% apple juice will have 0g of fiber.
  • Animal foods do not contain any fiber. Some animal foods, such as yogurt, may have added fiber. These fibers are often isolated from foods, and are called functional fiber.

Soluble vs. Insoluble Fiber

  • Some fibers are called "soluble." This means they absorb and dissolve in water. One important function of soluble fiber is its ability to "trap" fats and move them through the digestive tract and out of the body. This benefits blood cholesterol numbers.
  • Some fibers are "insoluble." This means they do not absorb or dissolve in water. Because it does not absorb water, insoluble fiber helps bulk and soften stools, and can help promote bowel health.
Higher Fiber Meal Plan

Simple swaps can increase fiber in your diet.  Keep working towards that daily fiber goal!

Download the handout for the post to see an example menu, and read about ways to meal plan, shop, and cook to add fiber.


Recipe Ideas

Fiber is an important nutrient, and recipes with fiber can be tasty. Download the handout for the recipes, and click the links to watch the videos of these recipes being made.

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Today's post was written by Caitlin Huth. Caitlin Huth, MS, RD, is a registered dietitian and Nutrition & Wellness Educator serving DeWitt, Macon, and Piatt Counties. She teaches nutrition- and food-based lessons around heart health, food safety, diabetes, and others. In all classes, she encourages trying new foods, gaining confidence in healthy eating, and getting back into our kitchens.


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