Did you know the average person only gets approximately 10-13 grams of fiber per day and the recommendation is 25-35 grams per day?  Fiber comes from plants and can be found in fruits, vegetables, legumes and whole grains.  It does not digest in the body, but instead helps lower cholesterol, helps relieve constipation, and provides the body with beneficial antioxidants and phytochemicals.  There are two types of fiber, soluble and insoluble.  Soluble fiber is most noted for its ability to lower cholesterol and found in foods such as oats, nuts/seeds, legumes, apples, and berries.  Insoluble fibers are course and add bulk to your diet and include whole wheat foods, barley, bulgur, seeds, carrots and other vegetables.

So, when looking at a food label look for “fiber”.  A “high fiber food” is considered a food with 3 grams or more of fiber per serving.  Some brands such as Kashi, All Bran, Quaker and Fiber 1 pride themselves in their high fiber products so look for their granola bars, cereals, and crackers in the supermarket.  

Fiber is also a great contributor to weight loss because the bulkiness keeps you full for a longer period of time after a meal.  So fill up on fiber as a great way to increase your diet’s nutrient density and help you get full faster!  Remember as you increase fiber in your diet you also need to increase your water intake.  


  1. Eat a fruit with skin as a snack.
  2. Try steel cut oats to begin the day for a filling breakfast.
  3. Pour a 100% whole grain cereal into a Greek yogurt for breakfast or a snack.
  4. Try brown rice or quinoa as a carbohydrate choice at dinner. 
  5. Make your sandwich on high fiber, whole grain bread or try Ezekiel bread.

Be safe – and healthy – on the road!

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With 12,000+ members, Truckers Service Association (TSA) knows what truckers need. Founded in 1995, TSA is a non-profit association dedicated to improving the profitability of owner operators and Motor Carriers. Insurance marketing provided by TrueNorth Companies.

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500 1st St SE Cedar Rapids, IA 52401

(877) 968-8785

(319) 896-4720

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