ADDED FIBER – a good way to meet your daily fiber requirement?
ADDED FIBER – a good way to meet your daily fiber requirement?
By Julie Adams, RD
The latest Dietary Guidelines for Americans has identified dietary fiber as a “nutrient of public health concern,” warning that insufficient intake can lead to poor health outcomes. In fact, the average American consumes about half the recommended 25-38 grams of fiber per day. As a result, many health-conscious consumers try to meet their daily fiber goal with processed bars, shakes or cereals. How do these “added fibers” stack up in comparison with naturally occurring fibers found in fruits, vegetables, nuts/seeds, legumes and whole grains?
Understanding “Dietary Fiber” on the Nutrition Facts Label:
Dietary fiber listed on the nutrition facts label accounts for total natural or “intrinsic” fiber plus added or “functional” fibers. These added fibers are often used as thickening agents, stabilizers, or simply to bump up fiber grams. Added fibers must be named on the ingredient list and can include words like “fiber,” “gum” or “starch.” The FDA has identified seven added fibers that confer at least one health benefit, such as lower blood glucose, cholesterol and blood pressure or improved bowel function, nutrient absorption and satiety.
These added fibers include:
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- beta-glucan – extracted from oats, barley, bacteria or yeast for breads, bars, sauces
- psyllium husk – a soluble fiber often used to promote regular bowel movements
- cellulose – a non-soluble fiber that leads to feelings of fullness
- guar gum – a soluble fiber used as a thickener, ice cream, sauces, cheese spreads
- pectin – a water-soluble fiber often found in jams, jellies, candy fillings
- locust bean gum – a thickener used in cereals, sauces, dressings, and ketchup
- hydroxypropyl-methylcellulose – a soluble fiber in some gluten-free foods
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Prioritize Whole Plant-based Foods:
Though added fibers can help Americans meet their daily fiber goal, they aren’t nutritional multitaskers like whole fruits, vegetables, legumes, nuts/seeds, and whole grains. Whole foods are a better choice because they come fully loaded with soluble and insoluble fibers, vitamins, minerals, healthy fats and anti-inflammatory phytochemicals. Naturally occurring fiber found in a variety of whole foods plays an important role in preventing gastrointestinal diseases, lowering cholesterol and improving blood sugar levels. Mounting research into our gut microbiota also reveals how food-based fiber promotes whole body health by supporting a diverse population of “good” bacteria in our gut.
Scrutinize Product Labeling:
The next time you pick up a fiber-fortified processed food, check out the added sugar and sodium content. Many processed foods with added fibers also contain excessive amounts of these unhealthful ingredients. On the flip side, processed foods marketed as “low-carb,” “sugar-free” or “no sugar added” tend to use inulin or chicory root fiber. If you are prone to bloating, it may be best to avoid this highly fermentable fiber frequently found in low-carb pastas, low-calorie yogurts/frozen treats/granola bars and protein powders/bars. The bottom line: Given the choice between an added-fiber cookie or an apple…pick the apple.
4 ways to meet your daily fiber goal:
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- Swap out refined grains for 100% whole grain products like whole wheat pasta, brown rice, barley or steel cut oats.
- Include a vegetable and/or fruit at every meal or snack. Aim to fill half your plate!
- Mix beans into your meals. Dip veggies into hummus. Add lentils to your salads, soups or stews. Swap out meat with tofu or tempeh.
- Sprinkle sunflower seeds on salads, slivered almonds on oatmeal or chia seeds in yogurt bowls.
If you would like to learn more about improving your health by optimizing your dietary fiber intake, contact us today at 224-407-4400 or through our website at www.compgihealth.com. We have an entire team ready to help you meet your goals!