Nutritionist Tanya Zuckerbrot explains the benefits of Fiber, where you can find it, and dismisses some common myths about it.
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Nutrition and Fiber Facts Better Audra: Welcome back everybody. It’s time for hot topics and we got Tanya Zuckerbrot here. She’s a nutritionist. You saw her earlier on the show. We were debunking some of the myths when it comes to what’s good for you, what’s bad for you, what people think is true, what is not necessarily true and you’re kind of depressed? Tanya: Me. Audra: A little bit. Tanya: No knowledge is power. Audra: It is that’s true. At least you know now but when it comes to steak and red meats a lot of people say this is an excellent source of fiber. Is this true or false? Tanya: Well this is interesting we did a poll asking people about foods they thought were high in fiber and 54 people incorrectly thought that steak was a good source of fiber. Steak has no fiber nor do any animal protein so check in and fish and turkey no fiber in those. Audra: Not even in chicken like chicken breasts. Tanya: No fiber and animal proteins. Audra: Okay. Oh my God artichokes are these a good source of fiber. Tanya: Yes, artichokes are an excellent source of fiber these are a dieters delight so now that the summer is coming nothing bared to do than steam up an artichoke dip it in like a fat free dressing like a Dijon mustard and artichoke is only 60 calories but an impressive 6 grams of fiber. Audra: Got it and now I see the edamame. These are my favorite I love them and I was happy to find out that they are a good source of fiber. Tanya: So when you go out for your sushi dinners and Japanese dinners edamame is a great source fiber and protein so speaking earlier we said that animal proteins like the chicken and the steak have no fiber but edamame is actually a vegetable protein soy protein, it contains 8 grams of fiber per cup and this is a snack that even kids love so kids need fiber too so all your moms out there how you figure out a child’s fiber needs you take their age and you add the number 5. So if you have an 8-year old your 8-year old, 8+5 needs 13 grams of fiber. Audra: Oh. Tanya: If you have an 11-year old 11+5 that child needs 16 grams of fiber. Audra: Is it the same calculation for adults though how do you find out? Tanya: No. Adults need 25 to 30 grams of fiber. Audra: 25 to 30 grams okay so. Tanya: Adults Audra: Popcorn is this good or bad? Tanya: This is a great high fiber snack and I think all of us rely on pretzels and chips because we want something crunchy and salty while the popcorn will also you know satisfy the salty crunch snack appetite but you’re also going to get as much as 4 grams of fiber per cup so its’ a great high fiber snack. Audra: One of the things I was really in the notes is you said that buying organic is not necessarily the better way to go. Tanya: Not necessarily it certainly is better for the environment. Organic foods are more sustainable and of course you know we don’t want to ingest any unnecessary chemicals, fertilizers, insecticides but as far as increasing the vitamin value of these foods, studies have not really proven that organic fruits and vegetables contain more vitamins and nutrients than their counterpart which are not organic. Audra: Okay there’s a lot of people out there that you know who you are don’t say I’m not constipated. I don’t need any extra fiber. Is that case do they? Tanya: No that is not the case at all. Audra: What’s going to happen if they do? Tanya: Just because you went to the bathroom regularly does not mean that you don’t need fiber. In fact we’re in a fiber deficit in this country we just finish saying that American women eat 25 to 30 grams of fiber a day but the average person is only getting 9 to 11. Fiber has so many other benefits besides only being constipation. Fiber lowers blood cholesterol which the risk for cardiovascular disease. It helps to control your sugars, which helps to reduce the risk of diabetes as well as giving you more sustainable energy and fiber helps you just the risk of cancers including colon