Back in 2009, the HealthFocs USA Trend Report noted that nearly half of shoppers were trying to increase fiber in their diets, and 43% were looking for foods that were high in fiber.
That was around the time fiber-fortified foods started showing up everywhere: yogurts, milk, fruit juices, chewy granola bars, cereals, breads and even desserts.
Fast forward to today, and fiber is still having a moment. In fact, it probably deserves an even bigger one.
Most of us know by now that fiber is an essential part of the diet. Just look around the supermarket; it is plastered all over packages that we NEED fiber.
I am thrilled that people are paying attention to fiber. Really, this is one nutrition trend I can absolutely get behind.
As noted in the Dietary Guidelines for Americans, more than 90% of women and 97% of men do not meet recommended fiber intakes. That is not exactly a small miss.
Fiber has been linked with numerous health benefits, including improved digestive health, better blood sugar control, lower LDL cholesterol and a reduced risk of cardiovascular disease. Higher-fiber eating patterns are also associated with a lower risk of type 2 diabetes and certain cancers.
I previously read an article in Fitness Magazine that cited research from Harvard Medical School, which found that women who increased their intake of high-fiber or whole-grain foods over a 12-year period were much less likely to become obese than those who decreased their consumption.
Awesome, yes. But also, not shocking.
Fiber helps add bulk, slows digestion and can increase meal-time satiety. In other words, it helps keep you fuller longer, which is one reason high-fiber foods can play a role in weight management.
Since there is no real debate that fiber is good for us, the better question is this: What are the best sources of fiber? And what are we supposed to make of all these foods with added fiber?
Do fiber-fortified foods have the same health benefits as naturally occurring fiber? Short answer: not always.
In my opinion, if the only way someone is getting more fiber right now is through foods with added fiber, then yes, that can be a positive step in the right direction. I am never going to argue against someone moving from very little fiber to more fiber.
With that said, it is still much more beneficial to get most of your fiber from naturally fiber-rich foods. That means fruits, vegetables, beans, lentils, nuts, seeds and 100% whole grains.
Why? Because with whole foods, you are not just getting fiber.
You are also getting vitamins, minerals, antioxidants, phytochemicals, water and, depending on the food, protein and healthy fats. That total package matters.
There are actually many specific types of fiber, and they don’t all act the same way in the body. Foods that are naturally rich in fiber usually contain a mixture of different fibers, while many fiber-fortified foods contain just one isolated type.
Some common added fibers include inulin, polydextrose, resistant maltodextrin, cellulose, beta-glucan and psyllium husk. The FDA recognizes certain isolated or synthetic non-digestible carbohydrates as dietary fiber when they show a beneficial effect on human health.
That’s helpful, but it still does not automatically make a brownie with added fiber the same as a bowl of oatmeal topped with berries and almonds. Sorry, fiber brownie.
Bottom Line: In an ideal world, most of our fiber would come from real, whole foods. This way, we get a mix of different fibers along with all the other nutrients that play an important role in health.
Choose fiber from natural foods first, and then use foods with added fiber as a backup to help meet your needs. Not as the whole plan.
The current Daily Value for fiber on food labels is 28 grams per day, based on a 2,000-calorie diet. Many adults need somewhere around 25 to 38 grams per day, depending on age, sex and calorie needs.
Based on information from the Harvard T.H. Chan School of Public Health, increasing fiber is best done gradually. Translation: don’t go from zero beans to a giant lentil salad overnight unless you want your digestive system to file a complaint.
Also, drink more water as you increase fiber. Fiber and fluids are friends.
Some examples of fiber-rich foods:
Additional Info…
Both types of fiber go through the digestive system undigested, but they behave differently. Soluble fiber dissolves in water and forms a gel-like substance, while insoluble fiber adds bulk and helps move things along.
Most fiber-rich foods contain both kinds, so try not to obsess over soluble versus insoluble fiber. Focus more on eating a variety of fiber-rich foods, and your body will usually get the mix it needs.
Soluble Fiber
Insoluble Fiber
The American Heart Association encourages choosing fiber-rich whole grains and other plant foods as part of a heart-healthy eating pattern. I would add beans, lentils, fruits, veggies, nuts and seeds to that list every single time.
A good goal is to add fiber in small, realistic ways: berries at breakfast, beans in soup, chia seeds in yogurt, veggies in sandwiches, lentils in pasta sauce or swapping white bread for 100% whole grain bread. Nothing fancy required.
And yes, fiber-fortified foods can have a place. But real food first, fortified food second, and maybe keep the “fiber cookie” in perspective.
How do you meet your fiber needs?
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