WHEAT FIBER

Dietary fiber is the term for several materials that make up the parts of plants your body can't digest. Fiber is classified as soluble or insoluble.
Soluble fiber

• Soluble fibers are able to swell and hold water.
• When eaten regularly as part of a diet low in saturated fat and trans fat soluble fiber has been associated with increased diet quality and decreased risk of cardiovascular disease.
• Soluble fiber modestly reduces LDL (“bad”) cholesterol beyond levels achieved by a diet low in saturated and trans fats alone.
• Oats have a greater proportion of soluble fiber than any other grain

Insoluble fiber

• Insoluble fiber has been associated with decreased cardiovascular risk and slower progression of cardiovascular disease in high-risk individuals.
• Wheat, rye, rice, and most other grains are primarily composed of insoluble fiber.

Legumes, beans, and peas are also excellent sources of both soluble and insoluble fiber. Certain fruits and vegetables are better sources of both soluble and insoluble fiber than others. Many processed oat bran and wheat bran products (such as muffins, chips, waffles) may be made with refined grains, not the whole grain. They also may be high in sodium, added sugars and saturated fat. Read labels carefully.

Getting the Right Amount Counts

How many servings of grains do you need each day? It depends upon your age, gender and calorie needs. The American Heart Association recommends that at least half of your grains are whole grains.

We recommend obtaining fiber from foods rather than from fiber supplements. Check the Nutrition Facts label on food packages to find foods with a higher amount of fiber. The daily value for fiber is 25 grams of fiber each day for a 2,000 calorie diet.