By: Karima A. Kendall, PhD, LDN, RDN —

By now, you’ve likely heard all about the infamous “fiber gap”. Dietary fiber was first identified as a nutrient of concern by the 2015-2020 United States Dietary Guidelines Advisory Committee¹ and there is still a substantial disparity between the amount of fiber consumed and dietary recommendations in most countries worldwide.  Those living with diabetes have the added challenge of managing their carbohydrate intake and consuming adequate amounts of dietary fiber.  Luckily, fiber is helpful in more ways than one, as it has a beneficial impact on blood glucose (BG) levels and also increases satiety which can aid in body weight management.

First, it is important to note that there are two types of fiber: insoluble and soluble. Insoluble fiber, which is typically found in wheat bran, vegetables, and whole grains, are largely responsible for increasing the bulk of the feces.  While these fibers keep the digestive system running smoothly, they have little metabolic effect.² Soluble fiber, on the other hand, is found in oatmeal, nuts, seeds, beans, lentils, and peas and may help to improve BG control and even lower cholesterol.  These fibers are not digested and reduce the rate of nutrient absorption, which helps to minimize spikes in BG levels after a meal. Further, numerous studies have demonstrated that the lowered blood glucose levels seen after fiber consumption are associated with either unchanged or lowered insulin levels.^3,4

Fiber consumption also contributes to the feeling of fullness after eating which may reduce intake and aid in weight management. Maintaining a healthy body weight is especially important for those living with diabetes and the expansion of fiber-rich options can play an important role in helping to increase total fiber intake with minimal impact on calories. Advancements in food technology allow for fiber enrichment of a variety of foods, including those that are inherently low in fiber. Certain fibers can be incorporated into foods and beverages, which consumers can easily include into their diet to meet fiber intake recommendations.

Now that you know the major benefits of dietary fiber, keep these tips in mind as you incorporate more fiber-enriched food into your diet:

1. Read the Nutrition Facts Label. Note that the term “whole grain” does not always mean that the product is high in fiber.  Read the nutrition facts label to determine exactly how much dietary fiber the product contains

• Get Your Fiber From A Variety Of Sources. In addition to fruit and vegetables, keep an eye out for foods that have been enhanced with additional fiber, including cereals, yogurts and even beverages.

• Pace Yourself. In order to prevent potential gastrointestinal discomfort, slowly incorporate more fiber into your diet. Abruptly consuming large amounts of fibrous foods may lead to gas and bloating.

References:

1. Millen BE, Abrams S, Adams-Campbell L, Anderson CA, Brenna JT, et al. The 2015 Dietary Guidelines Advisory Committee Scientific Report: Development and Major Conclusions. Adv. Nutr. 7:438, 2016.

2. Vinik AI and Jenkins DJA. Dietary Fiber in Management of Diabetes. Diabetes Care 11:160-73,1988

3. Jenkins DJA, Leeds AR, Gassull MA, Cochet B, Alberti KGMM: Decrease in postprandial insulin and glucose concentrations by guar and pectin. Ann Intern Med 86:2023, 1977

4. Kay RM, Grobin W, Track NS: Diets rich in natural fiber improve carbohydrate tolerance in maturity-onset, noninsulin dependent diabetics. Diabetologia 20:18-21, 1981

Karima A. Kendall, PhD, LDN, RDN  is a Scientific and Nutrition Manager at The Calorie Control Council.  With over 10 years of experience in health research and clinical nutrition, her activities include addressing and monitoring regulatory and scientific activities, as well as the development of relevant communications content. Dr. Kendall holds a Bachelor of Science degree in Biological Sciences from Hampton University in Hampton, VA, and a Doctor of Philosophy degree in Pharmaceutical Sciences from Howard University in Washington, DC. Post-doctorate, she obtained a second Bachelor of Science degree in Human Nutrition and Dietetics from Eastern Michigan University in Ypsilanti, MI.  She is a Registered Dietitian-Nutritionist, licensed in Maryland.

Fiber has recently received increased recognition as a vital component of a healthy diet, and with good reason.

“Fiber has many beneficial effects including lowering cholesterol, reducing blood sugar levels and decreasing risk of heart disease,” says Dr. Keri Peterson, an internal medicine specialist who focuses on preventing, diagnosing, and treating adult health concerns. “Fiber also aids in weight management by promoting regular bowel movements and providing a feeling a fullness that reduces our appetite.”

Approval as a dietary fiber requires compliance with the U.S. Food and Drug Administration (FDA)’s evidence-based definition. This states that dietary fiber declared on the updated Nutrition Facts label can include “certain naturally-occurring fibers that are ‘intrinsic and intact’ in plants, as well as seven other added isolated or synthetic fibers that are well-recognized by the scientific community as having physiological benefits.”

In June 2018, the FDA announced that an additional eight non-digestible carbohydrates (NDCs) now meet its definition of the term. A ninth was added to the list in March 2019. These declarations were based on careful review of the scientific evidence supporting the beneficial physiological effects of these ingredients. This evidence was supplied and demonstrated by manufacturers, public comments, and the FDA’s independent evaluation of available literature.

The new guidance, The Declaration of Certain Isolated or Synthetic Non-Digestible Carbohydrates as Dietary Fiber on Nutrition and Supplement Facts Labels, allows these fibers to be counted in the calculation of total fiber per serving for declaration on the Nutrition Fact Label, as well as the Supplement Facts label.  Non-digestible carbohydrates that do not meet the regulatory definition of “dietary fiber” at this time can still be used in foods and declared as part of the amount of total carbohydrate on the package.

The currently approved dietary fibers include:

Mixed plant cell wall fibers

Definition
Ingredients containing two or more of the following plant cell wall fibers in varying proportions: cellulose; pectin; lignin; beta-glucan; and arabinoxylan.

Benefits
These fibers may include variable amounts of vitamins, minerals, and macronutrients, beneficial to heart health and blood glucose and insulin levels depending on the methods that may be used for isolating and extracting the fiber.

Source
Examples include apple fiber, bamboo fiber, barley fiber, carrot fiber, citrus fiber, cocoa fiber, and corn fiber.

Arabinoxylan

Definition
A predominant non-digestible carbohydrate found in the alkali soluble fraction of psyllium husk.

Benefits
May help lower blood glucose/insulin levels.

Source
A major component of the cell walls of cereal grains.

Alginate

Definition
A soluble fiber composed of β-1,4-D-mannuronic acid and α-1,4-L-guluronic acid organized in homopolymeric compounds of either mannuronate or guluronate, or as heteropolymeric compounds, expressed as mannuronic acid to guluronic acid ratio.

Benefits
Beneficial physiological effect on post-prandial glucose levels.

Source
Alginate is extracted from brown seaweeds as the calcium, magnesium, and sodium salts of alginic acid of various species, (e.g., Ascophyllum, Durvillaea, Ecklonia, Laminaria, Lessonia, Macrocystis and Sargassum)

Products
Often used toimprove the texture of salad dressings, yogurts, and jellies.

Inulin and inulin-type fructans

Definition
A naturally occurring polysaccharide that belongs to a class of carbohydrates known as fructans. Common names used to identify inulin and inulin-type fructans as an ingredient include inulin, chicory root extract, chicory root, chicory root fiber, inulin from chicory, chicory vegetable fiber, fructooligosaccharide, and oligofructose.

Benefits
Several inulin-type fructans demonstrated a beneficial physiological effect on absorption of calcium and bone mineral density.

Source
Extracted from numerous plant products, many of which typically are not consumed as part of the U.S. diet (e.g., chicory root, agave, jicama, Yacon root and Jerusalem artichoke).

Products
Used as a bulking agent/fat replacement in foods, such as candy bars, yogurt, cheese and ice cream.

High amylose starch (resistant starch 2)

Definition
Uncooked native starch that is comprised primarily of 1,4 glycosidic links that are inaccessible to enzymes.

Benefits
Reduction in reducing post-meal insulin levels.

Source
High amylose starch can be found in products such as raw green bananas, raw potatoes, and uncooked high amylose maize/corn and potato starch.

Products
It is found as a supplement and in products such as legumes, oats, cornmeal, rice and potatoes.

Galactooligosaccharide (GOS)

Definition
Oligosaccharides of varying lengths (typically between 2-8 saccharide units) including various linkages of galactose (e.g., β-(1-4), β-(1-6) galactose) and a terminal glucose. GOS is a prebiotic.

Benefits
May increase the absorption of calcium.

Source
GOS is produced by the enzymatic treatment of lactose.  It can be found naturally in various foods, including asparagus, garlic, tomato, and banana.

Products
Used to improve the texture of foods and as a bulking agent. Foods that have high GOS levels are red kidney beans, chickpeas, baked beans, split peas, cashews, pistachios, and hummus dip. Drinks that have soymilk made out of soybeans.

Polydextrose

Definition
Synthetic and partially metabolizable water-soluble polymer primarily consists of D-glucose, and is partially-fermented in the colon.

Benefits
May aid in the reduction of caloric intake.

Source
A synthetic polymer of glucose

Products
Polydextrose can be added to foods as in non-sweat baked goods, dairy products, ice creams, breakfast cereals, nutritional beverages, fruit spreads, fillings, chicken nuggets, burgers, surimi, chewing gums, and infant formulas as a bulking agent, formulation aid, humectant, and texturizer.

Resistant maltodextrin/dextrin

Definition
A glucose oligosaccharide.  Common names used to identify resistant maltodextrin as an ingredient include soluble corn fiber, resistant dextrin, resistant wheat dextrin, soluble wheat fiber, and wheat dextrin.

Benefits
May help strengthen bones, and increase calcium absorption and body retention. This ingredient also has a low glycemic response, and can therefore be used in foods intended to elicit a lower glucose and insulin response after meals.

Products
Used for fiber enrichment of a variety of foods cereals, baked goods, candy, dairy products, frozen foods, carbonated beverages, and flavored water.  It is often used for sugar and calorie reduction, and can be used in hot beverages, baking, or cooking.

Cross linked phosphorylated RS4

Definition
Resistant (wheat) starch

Benefits
May help reduce post-prandial insulin levels

Source
Can be produced from any starch, including wheat, normal corn, high-amylose corn, potato, tapioca, oat, and banana that is treated with sodium trimetaphosphate (a cross-linking agent) and sodium tripolyphosphate (a substituting agent).

Products
Flour-based food items, yogurt, salad dressings, sandwich spreads, sweet goods, sauces, confections and frozen desserts.

Fiber is an important dietary component. It serves both the food industry as a functional additive, and also provides benefits to human health. When you think of fiber, you may think of naturally occurring fibers that add “bulk” to the diet (foods like whole grains, cereals, fruits, and vegetables). In reality, fruits and vegetables provide small amounts of fiber, and to meet the recommendation for daily fiber (about 25 grams per day), you must include whole grains as well as other foods that contain fiber.

There are also a wide variety of naturally-derived fibers, as well as synthetic ones, that can have a positive impact on health. Natural fibers are those from whole fruits, vegetables and grains, or derived from them. In addition to natural fibers, food processors use isolated or synthetic non-digestible soluble and insoluble carbohydrates which have similar physiological effects, and therefore are classified as fiber.

FDA’s Fiber Definition

The FDA established a definition for dietary fiber in 2016, and it is continually updated as new ingredients come into the market that have the functional benefits of fiber. Natural fibers are considered “intact fibers” because they haven’t been removed from the food. Isolated or synthetic non-digestible fibers are sometimes added to foods to reap the same health benefits as natural fibers. All of these types of fiber are included on the Nutrition Facts label.

According to FDA regulation,

“Dietary fiber that can be declared on the Nutrition and Supplement Facts labels       includes certain naturally occurring fibers that are “intrinsic and intact” in plants, and added isolated or synthetic non-digestible soluble and insoluble carbohydrates that FDA has determined have beneficial physiological effects to human health.”

If any of these non-digestible fibers has at least one of the following health impacts, it can be considered a dietary fiber on the Nutrition Facts Label:

• Lowering blood glucose
• Lowering cholesterol levels
• Lowering blood pressure
• Increase in frequency of bowel movements
• Increased mineral absorption in the intestinal tract
• Promoting a reduced energy intake (due to feeling of fullness)

Benefits to Human Health

There are many physiological effects of fiber that benefit health.  They help maintain gut health by offering “food” for the gut’s microbes (these are prebiotic fibers), as well as bulk for proper bowel movements. Prebiotic fibers include the non-digestible part of foods like bananas, onions and garlic, Jerusalem artichoke, the skin of apples, chicory root, or beans. They move through the small intestine undigested and are fermented in the colon. It’s the fermentation process that feeds beneficial “good” bacteria (including probiotic bacteria), helping our digestive systems

Fiber can also aid weight management, as a diet high in fiber slows motility and helps maintain feeling of fullness. Many soluble fibers also plays a role in lowering LDL and cholesterol and can help people with diabetes manage blood sugar.

Fiber in Food Processing

In addition to the health benefits, some fibers play a functional role in food processing, providing several benefits as a sugar replacer and bulking agent, as well as a humectant (keeping products moist and fresh). Fiber can be broken into two categories: Soluble and Insoluble.

Soluble Fibers

Chicory Root Inulin. Inulin is a naturally occurring fermentable fiber from chicory root. It can also be manufactured from sucrose and fructose using an enzymatic process. Including it in the diet may help enhance calcium absorption, improve bone mineral density, serve as a probiotic, help with laxation and normal bowel function, stabilize blood glucose, and support the immune system.

Galacto-oligosaccharide. This is a synthetic polymer synthesized from enzymatic treatment of lactose. It also helps increase calcium absorption and acts as a prebiotic.

Dextrin. Also called resistant maltodextrin, this synthetic polymer corn fiber has several benefits including enhanced calcium absorption, bone formation, helps maintain healthy blood glucose levels, helps maintain bowel function and helps maintain healthy triglyceride levels.

Polydextrose. A synthetic polymer that can help with satiety, acts as a prebiotic, maintain healthy bowel function, acts as a prebiotic, and can stabilize blood sugars after a carbohydrate rich meal.

Beta Glucan. It’s naturally occurring in oats and barley and can help stabilize blood cholesterol levels, reducing the risk of heat disease, and also can stabilize blood glucose levels.

Guar Gum. This fiber originates from the seed of the guar plant. It can help stablize cholesterol and glucose levels, modify gastrointestinal conditions, and acts as a prebiotic, helping to maintain a healthy gut.

Locust Bean Gum. From the seed of the locust bean tree, this fiber also helps maintain healthy blood cholesterol levels.

Hydroxypropylmethylcellulose (HPMC). This is a cellulose derived from vegetables. It can help normalize blood cholesterol and glucose levels.

Psyllium (Psyllium husk, psyllium seed husk). This fiber promotes laxation, reduces cholesterol levels, helps maintain healthy bowel function, and acts as a prebiotic.

Insoluble Fibers

Pectin. Is naturally found in the cell walls and tissues of fruits and vegetables (apples, pears, plums, oranges, guava. Cherries, grapes and berries have smaller amounts). It helps lower cholesterol and helps maintain normal glucose levels. It may also help with diarrhea as it slows the passage of food through the intestine.

Cellulose. This naturally occurring plant fiber that helps lower cholesterol and glucose levels.

High Amylose Starch. This resistant starch is extracted from potatoes, corn, and bananas. It promotes increased sensitivity to insulin, helping stabilize post-prandial insulin and glucose levels. It also can help maintain healthy bowel function.

Variable Fibers

Arabinoxylan. This is a naturally occurring fiber found in the walls of cereal grains, and can help stabilize insulin and blood glucose levels.

Alginate. Extracted from brown seaweed, this fiber can help maintain digestive health, stabilize blood glucose and cholesterol, and acts as a prebiotic fiber.

As you educate patients to include more fiber in the diet, advise them to read the Nutrition Facts Panel for fiber. Including a variety of both fresh and packaged high fiber foods can help meet dietary fiber goals. While some of these ingredients may have “names you can’t pronounce” on the ingredient label, or are synthetically derived, keep in mind that they have important properties that can support gut health, heart health, or help manage diabetes.

References:

Questions and answers for industry on dietary fiber. US Food and Drug Administration website. https://www.fda.gov/food/food-labeling-nutrition/questions-and-answers-dietary-fiber

Petition for review https://www.fda.gov/food/cfsan-constituent-updates/fda-grants-citizen-petition-dietary-fiber

The agreement of a definition for dietary fibre by the Codex Committee on Nutrition and Foods for Special Dietary Uses (CCNFSDU 2008 and Annex 1) and its subsequent adoption by the Codex Alimentarius Commission (CAC 2009) represents a significant step forward for consumers and for the food industry who supply their needs.  While there has long been agreement amongst nutrition scientists about the benefits to consumer health provided by diets rich in fibre, the absence of a harmonised definition has meant constraints on the ability of the industry to provide foods for the global marketplace which could be clearly and consistently described in terms of their fibre content and consequently confusion for consumers attempting to select foods on the basis of their contribution to healthy lifestyles.  Most of the aspects of the Codex definition reflect a firm, science-based consensus, reached after many years of discussion, and are therefore fully supported by the Calorie Control Council.

However, some other equally important aspects, for which no clear scientifically based supporting rationale is available, have been left to interpretation by national authorities. If the public health benefits to be gained from increased consumption of fibre are to be realised through the provision of a choice of foods which meet consumer expectations of attractiveness and palatability and their need for clear nutrition labelling, implementation of the definition in a harmonised and consistent fashion is now a priority.

Key aspects of the definition have the potential to detract from its implementation in a harmonised fashion and in order to maintain the value of the definition as a global standard, they need to be addressed. They relate specifically to the delegation to national authorities of the decision whether to include carbohydrate polymers with 3 to 9 monomeric units; and to the fact that the nature of the physiological effects of benefit to health, required as a characterising feature of ‘added’ fibres, is left open to interpretation. Both of these issues had been debated extensively during the Codex discussions on the dietary fibre standard and were previously addressed through inclusion in the definition until the very last proposal at Step 8.

Inclusion/exclusion of carbohydrate polymers with 3 to 9 monomeric units

There is a clear scientific basis for setting the lower limit of the definition to 3 carbohydrate monomeric units, since to do so excludes digestible mono- and disaccharides and undigestible disaccharides, whose effects on intestinal function are mediated to a large extent by their osmotic properties (e.g. polyols).  Indeed, during discussions of the definition in the CCNFSDU, the lower limit was proposed as 3. It was extensively debated over a number of years and in 2005, the CCNFSDU ‘agreed to retain this value [i.e. 3] and to delete the reference to a value of 10’ (CCNFSDU 2006). Moreover, there are carbohydrates with chain lengths in the range 3 – 9, such as fructo-oligosaccharides, which are considered by many to be dietary fibre by virtue of the beneficial physiological effects they exert (Lupton et al 2009).

However, there is no physiological basis for distinguishing between polymers of chain length 3 – 9 and those with chain length of 10 or greater. There are polymeric carbohydrates with chain lengths both above and below this threshold which exert effects conventionally associated with dietary fibre, inulin and polydextrose being particular examples.  Nor can the distinction be drawn on the grounds of analytical methodology. Methods that use ethanol precipitation to capture polymers with higher molecular weights that are insoluble in alcohol while excluding those that are not, are not specific to a ‘cut-off’ at a chain length of 10. This is because the ability to precipitate in alcohol is dependent on the type of fibre being analysed and its precise solubility in alcohol/water mixtures and no method can accurately quantify nor separate according to a cut-off above or below a threshold of 10 monomeric units.

While over the years other methods have been developed using different technologies to capture and therefore allow quantification of components with a variety of chain lengths, and today these are widely in use in the field of dietary fibre analysis (CCNFSDU 2009), none of these will measure dietary fibre according to an arbitrary cut-off at a chain length of 10 monomers.

Moreover, it should be noted that definitions already currently in place in many parts of the world include carbohydrates with chain lengths of 3 and more monomeric units. Examples include:

• FSANZ in Official Australia & New Zealand , 2001;
• EFSA (European Food Safety Authority), 2007;
• European Commission, 2008;
• Institute of Medicine in the USA, 2001/2005;
• ILSI (International Life Science Institute), 2006;
• AACC (American Association of Cereal Chemists), 2001;
• AOAC (Association of Analytical Chemists), 1997;

Physiological effects of benefit to health

There is an established consensus that the consumption of carbohydrates in general and dietary fibre in particular is linked to many beneficial physiological effects. These have been reviewed by numerous authors, among those most recent are Cummings and Stephen (2007), Lunn and Butriss (2007), and Butriss and Stokes (2008). In addition, institutions such as the US Institute of Medicine (IOM 2001, 2005) and the European Commission (EU 2008) have considered laxation, normalisation of blood lipid concentrations, attenuation of blood glucose responses and colonic fermentation as indicators of a beneficial physiological effect.

During the development of the Codex definition, similar physiological effects were previously listed (CCNFSDU 2005) as typical dietary fibre properties, including decreased intestinal transit time, increased stool bulk, fermentability by colonic microflora, reduction in total and/or LDL cholesterol levels, and reduction in post-prandial blood glucose and/or insulin levels. These remained in the proposed definition until the version finally adopted at Step 8 in 2008, when the physiological benefits to be demonstrated were left undefined. While this has the advantage that, in a field in which the science is continually advancing, the definition is open to the inclusion of additional dietary components as and when their beneficial effects are accepted as relevant and scientifically substantiated, it also carries with it the risk that the definition will be interpreted differently over time and by different competent bodies.

Effective implementation of the Codex definition for dietary fibre requires a common understanding of the nature of the beneficial physiological effects considered relevant. A common approach is essential if acceptance of specific dietary fibres gained under the Codex definition at the national and/or regional level is to be recognised globally.  National and regional authorities should work together within the CCNFSDU to establish a mechanism to ensure commonality of approach. To enable an effective implementation, the inclusion of the following physiological effects, which have already been recognised earlier by the US Institute of Medicine, the Codex Alimentarius and the European Commission, would provide a core list with an acknowledged common and solid basis:

• decreased intestinal transit time and/or increased stool bulk (laxation);
• fermentability by colonic microflora;
• reduction/attenuation of postprandial blood glucose and/or insulin levels;
• reduction/normalisation of total and/or LDL cholesterol levels.

Conclusions

• The Calorie Control Council welcomes the adoption of the Codex definition for dietary fibre as a positive step towards achieving a market for attractive and palatable foods meeting consumer expectations of healthy eating and the need for clear, informative labelling.
• The Council believes that implementation of the definition should be a priority if such a market is to be achieved in reality.
• While it may have been necessary in the interest of compromise for Codex to allow individual authorities latitude in setting the monomeric chain length for carbohydrates qualifying as dietary fibre under the definition, the science-base in relation to a physiologically based definition clearly supports a lower limit of 3 monomeric units (i.e., dietary fibre should include carbohydrates with 3 or more monomers).
• Effective implementation of the Codex definition for dietary fibre requires a mechanism to ensure a common understanding of what constitutes relevant physiological effects of benefit to health.

References

The Codex Definition of Dietary Fibre

(Report of the 30th Session of the Codex Committee on Nutrition and foods for Special Dietary Use, ALINORM 09/32/26, Annex II)

Dietary fibre means carbohydrate polymers¹ with ten or more monomeric units² , which are not hydrolysed by the endogenous enzymes in the small intestine of humans and belong to the following categories:

• edible carbohydrate polymers naturally occurring in the food as consumed,
• carbohydrate polymers, which have been obtained from food raw material by physical, enzymatic or chemical means and which have been shown to have a physiological effect of benefit to health as demonstrated by generally accepted scientific evidence to competent authorities,
• synthetic carbohydrate polymers which have been shown to have a physiological effect of benefit to health as demonstrated by generally accepted scientific evidence to competent authorities

¹ When derived from a plant origin, dietary fibre may include fractions of lignin and/or other compounds when associated with polysaccharides in the plant cell walls and if these compounds are quantified by the AOAC gravimetric analytical method for dietary fibre analysis : Fractions of lignin and the other compounds (proteic fractions, phenolic compounds, waxes, saponins, phytates, cutin, phytosterols, etc.) intimately “associated” with plant polysaccharides are often extracted with the polysaccharides in the AOAC 991.43 method. These substances are included in the definition of fibre insofar as they are actually associated with the poly- or oligo-saccharidic fraction of fibre. However, when extracted or even re-introduced into a food containing non digestible polysaccharides, they cannot be defined as dietary fibre. When combined with polysacchrides, these associated substances may provide additional beneficial effects (pending adoption of Section on Methods of Analysis and Sampling).

² Decision on whether to include carbohydrates from 3 to 9 monomeric units should be left to national authorities.

Robyn Flipse, MS, MA, RDN — January 29, 2019

WHY IS SO MUCH FIBER MISSING FROM U.S. DIETS?
The Dietary Guidelines for Americans (DGA), first published in 1980 and revised every five years since, have each contained recommendations that provide ample sources of dietary fiber to meet every American’s needs.   If all Americans ate the recommended daily servings of whole grains; beans, peas and lentils; nuts and seeds; vegetables; and fruits there would be no “fiber gap,” or shortfall between our consumption of fiber and our requirements.  But Americans are not eating the recommended servings each day, or most days, of the foods rich in this indigestible carbohydrate that provides numerous health benefits (1).

The reasons Americans don’t consume enough dietary fiber are as diverse as the population itself. For some, it is simply a matter of taste preferences. Many who are “finicky eaters” in childhood grow up to be adults who still won’t eat broccoli.  For others, the reason is time constraints. Their schedules are so full they don’t believe they have the extra 20 minutes it takes to cook brown rice instead of white or slice a tomato for their sandwich.  Other reasons include perceived higher cost of high fiber foods, limited cooking skills to prepare them, lack of awareness about their options, and concern over digestive issues to name a few.

Whatever the reason for not eating enough fiber, the first step to closing the gap requires a change in one’s dietary pattern.

THE CHALLENGE OF DIETARY PATTERNS
The 2015-2020 DGA acknowledge that no individual food or nutrient is more important to our health than our overall dietary pattern (2). That is because dietary patterns reflect the amounts, variety and combinations of the different foods and drinks we regularly consume. Dietary patterns can also provide insight into where and when we eat, with whom, and how our food was prepared. (3). They are the key to knowing what our usual caloric and nutrient intake is over time.

If adequate amounts of fiber-rich foods are not part of someone’s dietary pattern, their habitual way of eating will have to be modified to incorporate them. This requires changes in long-established eating behaviors.

USING NUDGES FOR BEHAVIOR CHANGE
There is no one best way to help individuals, let alone entire populations, change their dietary patterns, but one method that has broad appeal is the use of “nudging” (4).  Nudge theory was popularized in the 2008 book, Nudge, co-authored by Richard Thaler and Cass Sunstein, and helped Richard Thaler win a Nobel Prize in Economics in 2017 (5).Simply stated, nudge theory encourages people to make decisions that are in their own best self-interest by making it easier for them to do so.

The current recommendations for fiber intake are 14 grams for every 1000 calories or a total of 25 – 38 grams a day for adults. These are difficult goals for most people to comprehend, let alone calculate. But if we nudge someone to eat just one more serving a day of a good source of fiber from choices that are already part of their dietary pattern, they have a goal that is both doable and sustainable.

For example, if someone eats lunch in their school or workplace cafeteria every Monday through Friday and makes a salad from the salad bar, we can encourage them to add one more serving of a fiber-rich food to their bowl. This could be 6 cherry tomatoes, ½ cup chickpeas or barley salad, or 2 tablespoons of sunflower seeds or dried cranberries. They don’t have to know how many grams of fiber they added or go out of their way to find these options. They just have to add one more serving of a vegetable, bean, grain, seed or fruit that they like and is right in front of them.

The next nudge to add one more serving could be to put an extra can of kidney beans in their homemade chili or mix a cup of frozen lima beans into a can of minestrone soup or blend some chopped walnuts with the bread crumbs they’re using to coat chicken cutlets. Little by little these nudges can help people increase their fiber intake by using foods that fit within the framework of their existing dietary pattern.

There are endless ways to “nudge” more sources of fiber into a dietary pattern by using higher fiber options in place of, or in addition to, the foods already being eaten, including the use of foods containing added fiber. The chart below provides examples of some ways to get started.

WAYS TO INCREASE FIBER IN THE DIET*
By replacing a Current Choice with the New Choice illustrated below, fiber intake can be nudged higher with each selection.

GRAINS

VEGETABLES

FRUITS

BEANS, NUTS & SEEDS

Download PDF

* Values are averages for similar items and rounded to nearest whole number

TIPS FOR DIETITIANS AND OTHER HEALTHCARE PROFESSIONALS 

• Discuss the changes in bowel frequency and possible flatulence up front to avoid unexpected problems that could derail someone’s commitment.
• Show respect for individual food preferences by basing recommendations on what clients like rather than the foods highest in fiber, many of which they may not like.
• Avoid leading with the message that it is “easy” or “simple” to change one’s dietary pattern when it isn’t, but it can be done when the change is not too disruptive to one’s established routines.
• Always include lower cost options in messaging, such as using canned, frozen and dried fruits and vegetables, to reinforce the fact all forms contribute needed fiber and other nutrients.
• Make it clear the fiber in foods is not destroyed by preparation methods, such as chopping and pureeing or by temperature changes, such as boiling and freezing.
• Suggest foods containing added fiber(s), such as granola bars, yogurts, and pasta, to replace lower fiber choices they may now be consuming.
• Remind them that the claim “Made with Whole Grains” does not mean the food is a significant source of fiber so they must use the fiber information on the Nutrition Facts Panel to compare these foods to other products.
• Look for the claims “High in Fiber” or “Good Source of Fiber” on product labels to easily find higher fiber foods.
• Recommend fiber from a variety of food sources that contain different types of fiber since they have different benefits.
• Encourage the use of QR scans and websites to find fiber information for foods that don’t have labels, like fresh fruits and vegetables and bulk grains and seeds.

REFERENCES:

1. Hoy MK, Goldman JD. Fiber intake of the U.S. population What We Eat in America, NHANES 2009-2010. Food Surveys Research Group Dietary Data Brief No. 12. September 2014.
2. S. Department of Health and Human Services and U.S. Department of Agriculture. 2015-2020 Dietary Guidelines for Americans. 8^th Edition. December 2015 https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf
3. Tucker KL. Dietary patterns, approaches, and multicultural perspective. Appl Physiol Nutr Metab. 2010;35(2):211-218 doi: 10.1139/H10-010.
4. Arno A, Thomas S. The efficacy of nudge theory strategies in influencing adult dietary behaviour: a systematic review and meta-analysis. BMC Public Health. 2016;16:676. doi:10.1186/s12889-016-3272-x.
5. Thaler RH, Sunstein CS. Nudge. Improving Decisions About Health, Wealth, and Happiness. 2009, Penguin Books, London.

Robyn Flipse, MS, MA, RDN — January 28, 2019

We’ve all seen the child who refuses to take even one bite of the steamed carrots on his or her plate, yet gobbles up the macaroni and cheese right next to it made with mashed carrots in the sauce. For many parents, this may feel like a nutrition success story, but is it really?  When children will only eat vegetables if they are hidden in something they like, they are missing an important lesson about the foods that make up a balanced diet. That is why I’ve always recommended “blending” instead of hiding foods to help children recognize and appreciate the contributions made by every food group to their health.  This lesson applies to teens and adults, as well.

Blending more vegetables (or other nutrient-dense food) into a recipe isn’t just a good way to enhance the nutritional value of a meal, it’s also a great way to extend the yield or lower the cost without significantly changing the look, texture or taste of the dish. It is also a valuable way to reduce food waste, like blending the heels of white and whole wheat bread to make bread crumbs for a meatloaf.

Another big benefit of blending is the way it can help close the gap in our intake of dietary fiber since many higher fiber foods blend well with the foods people regularly eat, such as smoothies, hamburgers and brownies. And since eating habits are so hard to change, blending a new food into an existing dietary pattern is a practical way to get more fiber into meals and snacks without having to give up the foods you already enjoy.

REVISE THE RATIO
A simple way to use blending to add more fiber to your diet is to increase the amount of one or more of the high fiber ingredients called for in a recipe while using a little less of something else that is lower in fiber. For example, you can “revise the ratio” by adding:

• 1 ½ cups of raspberries to a smoothie and just ½ cup of melon cubes instead of one cup of each,
• Swap another cup of beans in the chili to replace a cup of ground meat
• Extra chia seeds on your yogurt and less granola
• Add more cucumber and tomato slices into your salad and less lettuce

BLEND TO EXTEND
Blending is a great way to stretch or extend a recipe so you get a few more servings while increasing the fiber content. One way is to add a 15 ounce can of rinsed navy beans to a 28 ounce can of baked beans. There’s enough sauce in the baked beans to flavor the additional beans, but you’ll end up with ten half-cup servings instead of six, and each will all have more fiber and less sodium and added sugars than the original can of baked beans. Similarly, a cup of canned mixed vegetables can be blended into a can of vegetable soup to extend the servings from two to four while increasing the fiber content in them all.  And any recipe that starts with simmering diced vegetables, such as onions, carrots, and celery will taste even better and be higher in fiber if you extend the amounts of the vegetables called for. You can even add a cup or two of complementary frozen vegetables to a stew or soup simmering in a slow cooker during the last hour to extend the fresh ones added in the beginning.

BLEND TO ENHANCE
Ground meat, poultry or fish mixtures used to make things like meatballs, croquettes and fish cakes are an ideal place to blend in high fiber whole grain crumbs to “enhance” the fiber content. Crushed whole grain cereal or cracker crumbs can also be used or oatmeal. Stuffing mixtures made with white rice to fill peppers, acorn squash, and other hollowed vegetables can be blended with whole grains, such as brown rice, bulgur or barley to easily enhance the fiber content. And when making quick breads and muffins, part or all of the all-purpose flour called for can be blended with whole wheat or white whole wheat flour to boost the fiber content.

BLEND TO SWEETEN
Sweet potatoes are true to their name and the purple ones are even sweeter than the orange. When peeled, cooked and mashed they can be used to make much more than pie. Look for recipes that blend sweet potatoes into the batter for brownies, donuts, cookies and other sweet treats to replace some or all of the sugar and flour while increasing the fiber.  Sweetness and fiber are also available by blending pureed dates into recipes for granola bars, pudding, fudge and more. Don’t overlook the many ways to sweeten a smoothie without sugar and increase the fiber by using naturally sweet and fiber-rich fruits and vegetables like carrots, apples and mangoes.

BLEND TO BULK UP
Beans, peas and lentils are true superfoods due to the many vitamins and minerals they contain, the plant-based protein they provide and the great source of fiber they add to any diet. Even more important to their superfood status, they are inexpensive and available everywhere all year long. To bulk up the nutrition and fiber profile of any meal, all you have to do is blend in some beans. Try using pureed beans or lentils to thicken a soup or make a sauce. You can bulk up your Bolognese with kidney beans or your guacamole with green peas. Pureed beans can also be added to cake batter for a more moist and dense dessert. Popular recipes include black beans in brownies, cannellini beans in coconut cake and baked beans in spice cake. The options are endless!

In every example I’ve provided, and those you come up with on your own, it is important to remember that the goal is to celebrate the benefits of blending more high fiber foods into your meals, not to hide or disguise them.

RESOURCES

Get More Fiber in Your Diet

High Fiber Chef: Cooking Tips to Prepare High Fiber Foods Like a Pro

Finding Fiber in the Grocery Store

Robyn Flipse, MS, MA, RDN is a registered dietitian, cultural anthropologist and scientific advisor to the Calorie Control Council, whose 30+ year career includes maintaining a busy nutrition counseling practice, teaching food and nutrition courses at the university level, and authoring 2 popular diet books and numerous articles and blogs on health and fitness. Her ability to make sense out of confusing and sometimes controversial nutrition news has made her a frequent guest on major media outlets, including CNBC, FOX News and USA Today. Her passion is communicating practical nutrition information that empowers people to make the best food decisions they can in their everyday diets. Reach her on Twitter @EverydayRD and check out her blog The Everyday RD.

Robyn Flipse, MS, MA, RDN — December 17, 2018 

Food shopping today is very different from just 50 years ago when shoppers pushed a cart up and down the six to eight parallel aisles of a grocery store that only sold food.  Supermarkets now cover over 45,000 square feet and offer everything from the food we eat to the fuel we put in our cars to get it home. And if that’s too much trouble, consumers can simply place an order online and have their groceries delivered to their front door.

The food choices available today have changed, too. Shoppers can now buy every ingredient they need to prepare exciting new recipes or purchase meals kits that contain all of the pre-cut ingredients they need to make dinner for two in 20 minutes, or select a different complete meal for every member of the family from the prepared food department.

All of these changes in the food shopping experience mean the messages wellness professionals share with consumers about how to make the best food choices when shopping must change, too. This is especially true when guiding the public to all of the fiber-rich foods in the grocery store since so many Americans do not meet the recommended daily intake for dietary fiber.

One of the best ways to help consumers find fiber rich foods is to remind them they can be found throughout the store, not just in the fresh produce section or the cereal aisle. Encourage them to seek higher fiber options for the foods they already buy by comparing the fiber content on the Nutrition Facts labels and to take advantage of the many products that are a good, or better, source of fiber because they contain added fibers. Filling their carts (or online orders) with more fiber is easier when consumers realize the entire store offers them choices that they may not have taken advantage of before.

Suggestions for Finding Fiber in the Grocery Store

Serve Yourself Food Bars

• Salad Bars with assorted leafy greens and pre-cut vegetables and fruits can be used to make customized salads or get the vegetables needed for a recipe
• In-store buffets offer ready-to-eat vegetable, grain, and bean side dishes, and many high fiber plant-based ethnic entrees
• ‘Mediterranean’ bars feature different types of hummus, roasted vegetables, tabbouleh, and stuffed grape leaves
• Soup bars contain assorted varieties with vegetables, beans, peas, lentils and grains and chili with beans

Prepared Foods Department

• Family-sized heat-and-serve side dishes with different types of prepared vegetables, potatoes, and grain mixtures can complement any entrée

Produce Department

• Fresh fruits and vegetables, whole and sectioned, including international varieties and seasonal selections
• Peeled, diced, sliced, shredded, riced and spiralized fruits and vegetables that are recipe-ready
• Bulk and bagged onions, potatoes, yams, and sweet potatoes available all year round
• Ready-to-serve Vegetable platters and fruit trays for entertaining

International Food Section

• Greater assortment of bagged and canned beans, peas, lentils, whole grains, nuts and seeds
• Baby corn, assorted salsas, falafel mix, and other specialty vegetables and grain mixtures
• Soba, ramen, udon and other whole grain Japanese noodles

Freezer Cases

• Vegetables in single varieties or medleys, including edamame and other beans and peas, and vegetable mixtures combined with whole grains
• Fruits and berries in single varieties or medleys and mixtures pre-cut for smoothies
• Whole wheat and multigrain waffles, pancakes, French toast, pizza dough, and bake-and-serve dinner rolls
• Vegan and vegetarian frozen meals, including meals-in-a-bowl, featuring beans, peas, and lentils and whole grains
• Veggie burgers, veggie crumbles and other meat substitutes
• High fiber ice creams containing added fibers

‘Center Store’ Packaged Food Aisles

• Canned and jarred vegetables, including diced and stewed tomatoes and pureed pumpkin
• Canned and jarred fruits in household and single serving sizes
• Soups in cans, pouches and heat-and-eat single servings featuring vegetables, beans, lentils, peas and grains
• Canned beans, peas and lentils and baked beans
• Bagged dried beans, peas, lentils
• Barley, buckwheat, bulgur, millet, sorghum, wild rice, brown rice and other whole grains
• Assorted whole grain and high fiber breakfast cereals, including whole bran and cereals some with added fibers
• Breakfast bars, cereal bars, and snack bars including some with added fiber
• Whole wheat panko and bread crumbs, croutons and stuffing mixes
• High fiber pasta and whole wheat couscous
• Whole wheat and buckwheat pancake mix
• Assorted whole grain flours and corn meal for cooking and baking
• Whole grain quick bread and muffin mixes
• Prune juice and some vegetable juices with added fiber

Condiments Section

• Jars of roasted peppers, artichoke hearts, caponata and other marinated and pickled vegetables
• Dry pack and oil-packed sun-dried tomatoes

‘Natural Foods’ Department

• Bulk bin dried fruits, nuts, and seeds
• Assorted nut butters in jars or freshly ground
• Meal replacement bars, high protein bars, granola bars, and high fiber bars, some made with added fibers

Fresh Bakery Department

• Artisanal multi-grain breads and rolls, many with seeds on top
• Bran muffins, whole wheat croissants, multigrain crostini and seeded bread sticks

Deli and Packaged Bread Departments

• Coleslaw, broccoli slaw, carrot salad, pickled beets, 3-bean salad, vegetable fritters and other prepared vegetable grains and beans salads
• Assorted whole grain and high fiber breads, rolls, English muffins, wraps, tortillas, flatbreads, pita, naan and other specialty breads
• Ready-to-assemble whole wheat pizza crusts

Dairy Department

• High fiber yogurts containing added fibers
• High fiber cottage cheese containing added fiber

Refrigerated

• Sauerkraut in bags and pouches
• Guacamole and hummus in a variety of flavors and container sizes
• Sectioned citrus and other fruits in jars, fresh salsa, and fresh bruschetta

Snack Food Aisles

• Whole grain crackers, chips, pretzels, and popcorn
• Single-pack nuts, seeds, and trail mix
• High fiber brownies, cookies and cakes made with added fiber
• Dry roasted peas, garbanzo beans and soybeans

Health and Beauty Department

• Fiber supplements in capsules, tablets, gummies, and powdered mixes

REFERENCES

Dietary Fiber on the Food Label

Closing the Fiber Gap

Robyn Flipse, MS, MA, RDN is a registered dietitian, cultural anthropologist and scientific advisor to the Calorie Control Council, whose 30+ year career includes maintaining a busy nutrition counseling practice, teaching food and nutrition courses at the university level, and authoring 2 popular diet books and numerous articles and blogs on health and fitness. Her ability to make sense out of confusing and sometimes controversial nutrition news has made her a frequent guest on major media outlets, including CNBC, FOX News and USA Today. Her passion is communicating practical nutrition information that empowers people to make the best food decisions they can in their everyday diets. Reach her on Twitter @EverydayRD and check out her blog The Everyday RD.

Robyn Flipse, MS, MA, RDN — December 17, 2018 

Research on the eating habits of Americans shows that our consumption of “foods away from home”* has been steadily rising since 1987. The amount of household food budgets spent on foods away from home surpassed the amount spent for “food at home” in 2010 when it reached 50.2 percent. (1) It has held that lead ever since.

Sources for the meals, snacks and beverages Americans eat away from home include quick-service, fast-casual and full-service restaurants; cafeterias, canteens and concessions; convenience stores, mobile food vendors and vending machines; and delis, bakeries, and drinking places. While a wide range of menu options are available in these outlets, the nutrient quality of the foods selected when eating in them traditionally has been higher in calories, fat, sodium and sugar than food from home. (1)

More recently, the quality of foods eaten away from home has become more similar to that of foods eaten at home due, in part, to the greater availability of healthy options on menus and the declining quality of the choices being served at home. (1)  Unfortunately, our intake of dietary fiber, an “underconsumed” nutrient according to the Dietary Guidelines for Americans 2015-2020, is still not at recommended levels in either setting. (2)

Wellness professionals can help their clients close this gap by guiding them to fiber rich options when eating away from home in addition to those they can readily find in the grocery store for meals prepared at home.

One way to add more fiber-rich foods away from home is by making Smart Swaps and Substitutions. For example, rather than ordering the most popular “combos” on the menu, consumers can swap out something in those combos for one more serving of  fruit, vegetable, whole grains, beans, nuts or seeds as illustrated in the chart. If they don’t see the swap they want on the menu, they should be encouraged to ask for it since the more requests a restaurant receives for an item the more likely it will be to provide it in the future. The establishment may also suggest an alternative. Additionally, consumers may find higher fiber options by looking for the “healthier choice” icon featured on many menus today.

SMART SWAPS AND SUBSTITUTIONS TO INCREASE FIBER WHEN EATING AWAY FROM HOME

BREAKFAST:

LUNCH:

SNACKS:

Download PDF

Another way people can find more fiber when eating away from home is by patronizing ethnic restaurants featuring more plant-based cuisines.  This is also a good way to sample different fruits, vegetables, beans, lentils, grains, nuts and seeds when they are properly prepared and seasoned. Once tried away from home, that may increase the likelihood of their being purchased for home consumption when seen in the grocery store.

While everything on the menus in these restaurants is not high in fiber, there are many more plant-based choices than found on standard American menus and the chefs are often more willing to accommodate special requests. The key is to ask!

ETHNIC CUISINES WITH MORE PLANT-BASED CHOICES ON THE MENU

• Chinese
• Ethiopian
• Indian
• Indonesian
• Japanese
• Korean
• Middle Eastern (Lebanese, Israeli Syrian)
• Thai
• Vegetarian or Vegan
• Vietnamese

*“Foods away from home” can include foods prepared and purchased away from home but eaten at home and “foods at home” can include foods prepared at home but eaten elsewhere.

REFERENCES

• Saksena MJ, Okrent AM, Anekwe TD, et al (17). America’s Eating Habits: Food Away From Home, EIB-196, U.S. Department of Agriculture, Economic Research Service, September 2018. https://www.ers.usda.gov/webdocs/publications/90228/eib-196.pdf?v=1045.6

• S. Department of Health and Human Services and U.S. Department of Agriculture. 2015-2020 Dietary Guidelines for Americans. 8^th Edition. December 2015 https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf

Robyn Flipse, MS, MA, RDN is a registered dietitian, cultural anthropologist and scientific advisor to the Calorie Control Council, whose 30+ year career includes maintaining a busy nutrition counseling practice, teaching food and nutrition courses at the university level, and authoring 2 popular diet books and numerous articles and blogs on health and fitness. Her ability to make sense out of confusing and sometimes controversial nutrition news has made her a frequent guest on major media outlets, including CNBC, FOX News and USA Today. Her passion is communicating practical nutrition information that empowers people to make the best food decisions they can in their everyday diets. Reach her on Twitter @EverydayRD and check out her blog The Everyday RD.

If you suffer from diabetes, you likely have had to make some changes in your lifestyle. Exercising more often and watching your diet are cornerstones of managing your blood sugar levels. Learning about carbohydrates and how much of them you get in your diet are key to healthy eating. Having adequate fiber in your diet can be helpful in managing your diabetes. Fiber can have an impact on lowering blood glucose levels.

Healthy Carbohydrate Consumption

Fiber is a type of carbohydrate.  When you eat fiber, your body does not completely break it down and it passes through your intestines relatively intact. While we see that fiber is listed under total carbohydrates, it actually does not contribute to your caloric intake because it is not absorbed when your body processes food. That is great news for diabetics. It’s like getting free calories. So how do you know how many grams of carbohydrates you are consuming? Take a look at the nutrition label.  When reading a food label you can look for the grams of fiber and deduct it from the total grams of carbohydrates when calculating the amount of carbohydrates you consume.

Increased Portion Control Habits

Fiber also promotes the feeling of fullness for longer periods of time, which can help decrease your appetite. It adds bulk and fills you up without the calories too so you feel satiated without causing weight gain. Because it is a bulking agent it causes the stomach to become more distended when you eat it which sends signals to the brain that suppress appetite.  Another way it makes you feel full is by slowing down the passage of food through the digestive tract. This helps you reduce overeating to maintain a healthy weight which is optimal in diabetes. Several studies have linked high fiber diets to weight loss. Losing even a relatively small amount of weight will improve insulin sensitivity.

Because fiber is not digested, it passes through into the large intestine. Once fiber gets into our colons, the bacteria that reside there feed on it. Through a process called fermentation, the bacteria create something called short chain fatty acids which have healthy effects on blood glucose levels.  Short chain fatty acids signal the body to become more responsive to insulin and suppress glucose production in the liver.

Reduces Glucose Intake

Fiber has another wonderful benefit for diabetics. It slows the absorption of sugar into your blood stream so you will have better controlled blood sugar levels. There is a gradual rise in blood sugar which keeps blood sugars stable. This will prevent spikes in blood glucose and insulin levels.

The current recommendation for fiber intake is 25 grams per day for women and 38 grams per day for men, but most people don’t get anywhere near that amount. To incorporate more fiber in your diet, read the nutrition label. The grams of fiber are listed under total carbohydrates. Try to aim for 3-4 grams per serving. A variety of foods are rich in fiber. These include whole grains, vegetables, beans and nuts.

Keri Peterson, MD is a medical contributor and columnist for Women’s Health and a frequent guest on NBC’s Today, ABC’s Good Morning America, Fox News and CNN. Based in New York City, Dr. Peterson has been in private practice since 1999 and holds appointments at Lenox Hill Hospital and Mount Sinai Medical Center. With a BA from Cornell University and a Medical Degree from Mount Sinai School of Medicine, she completed post-graduate training in Internal Medicine at New York’s Mount Sinai Medical Center and is board certified in Internal Medicine. Dr. Peterson is a member of the American College of Physicians and the American Medical Association, and serves as a medical advisor for the Calorie Control Council.

By Keri Peterson, MD —

Dietary fiber is an essential part of our diet and plays an important role for our health.

What is fiber?

Fiber is a type of carbohydrate found in plant foods and grains that our body cannot digest, so it passes through our intestines rather than being absorbed. It can be classified into two different types, soluble and insoluble. Soluble fiber dissolves in water and is fermented by bacteria in our intestines. Insoluble fiber does not dissolve in water and as it goes through our intestines it stays relatively intact.

Health Benefits

Each type of fiber has numerous health benefits and can be found in a variety of foods.   Insoluble fiber promotes movement of food through our intestines and bulks the stool. Bulking the stool helps the bowel to contract and push the stool through the intestines more easily. This can be very helpful for people who struggle with constipation as it promotes regular bowel movements. Insoluble fiber can be found in many foods like wheat bran, whole grains and vegetables like green beans and cauliflower.

Soluble fiber reduces the risk of developing several conditions. It has been linked to a lower risk of heart disease in a number of studies. Additionally, soluble fiber lowers blood cholesterol and reduces the risk of certain cancers like colon cancer and breast cancer. It is of benefit in diabetics as well by lowering blood sugar levels and insulin response. Fiber also aids in weight management as it helps with satiety and allows us to feel full and reducing appetite. Soluble fiber can be found in oats, bran, beans and psyllium fiber.

The Fiber Gap

 The recommended daily intake of fiber is 38 grams per day for adult men and 25 grams per day for women. Yet most of us do not meet these intake guidelines on a daily basis. The under-consumption of fiber compared to the recommended daily intake is what is known as a “fiber gap.” One reason some people do not take in enough fiber is that there is a misconception that it can cause stomach upset or constipation. If you rapidly increase your fiber intake this may happen, so gradually increasing your intake is recommended. Also, be sure to drink lots of water to avoid constipation. Try to eat a variety of fiber containing foods that contain both soluble and insoluble fiber. This will allow you to get all the fiber you need without any uncomfortable side effects.

What You Can Do

To fill your fiber gap eat plenty of fruits, beans, vegetable and whole grains. There are many different forms of fiber. Fiber such as oat beta-glucan can be found in oatmeal while chicory root fiber and inulin is found in cereals and granola. Soluble corn fiber (also listed on ingredient panels as resistant maltodextrin) and Polydextrose are other sources that are added to a wide variety of foods like dairy products, sauces and snacks- just look for them on the label. You can also enjoy many fiber enriched foods such as whole wheat bread and grain cereals.

You can find the amount of dietary fiber in a product on the Nutrition Fact label.  First look for the total carbohydrates on the panel then look below it, fiber will be listed just underneath it because fiber is a type of carbohydrate.  In the right column you will find the percent daily value that the amount of fiber contained in the product represents.  If it is 20 percent or higher then it is a good source of fiber.

Keri Peterson, MD is a medical contributor and columnist for Women’s Health and a frequent guest on NBC’s Today, ABC’s Good Morning America, Fox News and CNN. Based in New York City, Dr. Peterson has been in private practice since 1999 and holds appointments at Lenox Hill Hospital and Mount Sinai Medical Center.  With a BA from Cornell University and a Medical Degree from Mount Sinai School of Medicine, she completed post-graduate training in Internal Medicine at New York’s Mount Sinai Medical Center and is board certified in Internal Medicine. Dr. Peterson is a member of the American College of Physicians and the American Medical Association, and serves as a medical advisor for the Calorie Control Council.

1. Mixed Plant Cell Wall Fibers (includes apple fiber, bamboo fiber, cotton hull fiber, cottonseed fiber, oat hull fiber, insoluble pea fiber, pea hull fiber, soluble pea fiber, potato fiber, rice bran fiber, soy fiber, sugar beet fiber, sugar cane fiber, wheat fiber)
2. Arabinoxylan
3. Alginate
4. Inulin and Inulin-type Fructans
5. High Amylose Starch (Resistant Starch II)
6. Galactooligosaccharide
7. Polydextrose
8. Resistant Maltodextrin/Dextrin (includes Soluble Corn Fiber)

The FDA’s decisions were based on careful review of the scientific evidence supporting the claim of beneficial physiological effects of these ingredients. This evidence was provided by manufacturers and public comments, or was obtained from the FDA’s independent evaluation of available literature. All approved dietary fibers must meet the FDA’s evidence-based definition which states that dietary fiber declared on the updated Nutrition Facts label can include “certain naturally-occurring fibers that are “intrinsic and intact” in plants as well as seven other added isolated or synthetic fibers that are well recognized by the scientific community for having physiological benefits”.

The new guidance, “The Declaration of Certain Isolated or Synthetic Non-Digestible Carbohydrates as Dietary Fiber on Nutrition and Supplement Facts Labels” allows these fibers to be counted in the calculation of total fiber per serving for declaration on the Nutrition Fact Label, as well as the Supplement Facts label.  Non-digestible carbohydrates which do not meet the regulatory definition of “dietary fiber” at this time can still be used in foods and declared as part of the amount of total carbohydrate on the package.

What’s Next?

The FDA continues their review of additional fiber petitions for which decisions are currently pending and notes this task as a high priority. It is expected that additional petitions will be submitted as new science emerges and innovations are made in this area. These requests will be evaluated on a rolling basis, and the FDA indicates that it is likely additional fibers will be recognized in the future. Additionally, with the upcoming January 1, 2020 compliance deadline for manufacturers to implement the new Nutrition Facts label (January 1, 2021 for smaller companies), the FDA is looking to roll out a consumer education campaign.

1. Effect on hind gut bacteria composition including profiles of Lactobacilli and Bifidobacteria that are associated with health.
2. Short chain fatty acid production by the gut microbiota.
3. Enhanced calcium absorption.
4. Effect on protein fermentation including potential reduction of harmful metabolites,
5. Change in pathogenic bacterial populations through five potential mechanisms such as reducing colonic pH below thresholds for pathogenic bacteria, reduced colonization sites, inhibitory peptides production, nutrient competition, and enhanced immune system function.
6. Possible reduction of allergy risk due to changes in microbial diversity.
7. Improved integrity of the gastro-intestinal barrier.
8. Potential effects on cells with roles in immune system function.

Carlson, et al., reports that while fructo-oligosaccharides, gluco-oligosaccharides, and inulin have historically been considered to be prebiotic fibers, additional categories of dietary fibers that promote digestive health include beta-glucan, isomaltooligosaccharides, guar gum, lactulose, resistant starches and maltodextrins, xylooligosaccharides and arabinooligosaccharides. Additional information on specific fibers, including scientific substantiation of benefits, is available here.

The benefits of fiber are also acknowledged in numerous public health and dietary recommendations including:

• 2015-2020 Dietary Guidelines for Americans
• Eatwell Guide developed by Public Health England
• Australian Dietary Guidelines

The Motivation for Patients

Patients interested in reducing their risk of certain chronic diseases may be motivated by understanding the benefits of consuming sufficient dietary fiber. Other patients may want to know the risks of not consuming enough. In a 2016 Global Burden of Disease study, the low intake of fiber was related to death and disability in adjusted life years due to ischemic heart disease, colon cancer, and rectal cancer. Estimates show dietary fiber intake is insufficient in most countries, and thus, many individuals you counsel may benefit from including more fiber in their diet.

During a 2014 Food & Fiber Summit, strategies for healthcare providers to use when discussing fiber with patients were identified. These strategies include communicating the benefits of fiber by focusing on food and flavor while addressing misperceptions using short, specific and simple recommendations.

The Opportunity for Added Fiber

Healthcare professionals may be familiar with suggestions for individuals to consume more whole grains, whole fruits, vegetables, legumes and nuts. However, a variety of foods and beverages also contain added fibers that provide health benefits and may be more appealing to individuals making changes to their dietary patterns. A 2017 review provides a summary table of fibers found in various packaged foods and health benefits that can be claimed in several countries. Providing recommendations based on food preferences can include simple substitutions that may be viewed as more achievable than drastic changes. Some examples of simple substitutions to discuss with patients include:

• Choosing cereals and cereal bars that contain added fibers such as inulin, digestion resistant maltodextrin, and rice fiber.
• Drinking dairy products and beverages that contain beta-glucan, oligosaccharides, polydextrose, and xanthan gum.
• Eating pasta that is either whole grain or contains added fiber such as psyllium, resistant starch, and konjac glucommanan.
• Selecting desserts also contain a variety of added fibers from ice cream and baked goods to fruit snacks, and confectionery products including chocolate.

Educating your patients and clients on choosing foods high in fiber by reading food labels and knowing what ingredients are sources of dietary fiber can broaden the option of fiber-containing foods they enjoy consuming.

Additional resources that may be helpful for healthcare professionals and consumers are regularly updated and available here.

Following a brief review of digestion physiology, Capuano reviews the modifications that occur to dietary fibers in the digestive tract that affect their behavior and physiological benefits.

• Formation of complexes between dietary fiber and phenolic compounds in the mouth and small intestine that result in variable release and bioavailability of phenolic compounds.
• Reduced bioavailability of intracellular compounds due to cell wall material providing a structural barrier during digestion.
• Increased viscosity/gelling in the stomach and small intestine.
• Inhibition of the enzymes and small intestine that alter macronutrient hydrolysis.
• Emulsion stabilization/destabilization that affects lipid digestion.
• Mineral and bile salt sequestration.
• Increased bacterial growth and production of short chain fatty acids in the large intestine.
• Increased peristalsis and mucus production in the large bowel resulting in reduced transit time.

The author notes that structure-function relationships explain some of the physiological effects of dietary fibers and suggests understanding the molecular structure of dietary fibers may predict physiologically relevant outcomes. The author states “Finally, in designing in vitro experiments it is time to move toward more realistic experimental settings where the effect of DF is investigated in relation to the food matrix/meal with which it is provided. This will represent a contribution to the shifting from the reductionist approach to nutrition where a food is merely regarded as the sum of its nutritive components to a more integrated food-based approach where the effect of the interactions between individual components and thus of the foods as a whole is considered.” Nonetheless, diets rich in dietary fiber appear to have health benefits that may related to changes to digestive processes rather than intrinsic nutritional properties or the elicitation/triggering of specific biological activities.

Additional information on the recommended daily intake for dietary fiber and several fibers that can be added to the diet is available here.

• If you eat a carbohydrate-heavy breakfast, look for a high fiber cereal (hot or cold) and substitute multi-grain or high-fiber waffles, pancakes, or bread for your plain varieties.

• While eating breakfast can prevent you from overeating later in the day, people averse to eating early in the morning may be able to start the day with fiber in a great tasting beverage. A smoothie with frozen fruits and ice can also provide a largely sized beverage that can be enjoyed during a commute.
  Try some of these recipes:

  Raspberry Peach Smoothie
  Paradise Smoothie
  Blueberry Mango Smoothie
  Mago Ginger Smoothie
  Raspberry Banana Smoothie
  Fruit Smoothie

  Another option is to add a clear and taste-free fiber to your morning beverage or even a fiber supplement in a traditional supplement form. These can be added to your coffee, water or juice while other fibers have texture and can boost the texture of a smoothie.

• Consider selecting the high fiber option of your favorite grain-based foods and adding more fiber to them. For example, substitute regular pasta for high-fiber pasta and make a pasta salad with plenty of vegetables. While a 2 oz. serving of dried pasta (3/4 cup) doesn’t sound like much, adding veggies like broccoli, asparagus, tomatoes, carrots, olives, and mushrooms can quickly stretch the serving and help you feel full.

• Dried fruits can be a wonderful, portable snack to reduce the urge to eat something less filling. Freeze-dried fruits can be more satisfying because they maintain their bulky appearance but are still convenient to stash anywhere you may have the urge to eat. Fresh fruits can be a better option for those who feel they aren’t eating enough. For example, ¼ cup of raisins and 1 cup of grapes both provide a similar amount of calories but you may enjoy more bites from the fresh fruit. Frozen varieties offer availability without having to worry about wasting food that has been in the refrigerator for too long.

• Add vegetables rich foods to your rotation of entrees. Bean-based chili, vegetable-laden lasagna, and burgers that include mushrooms and onions in the patty are all hearty entrees. Adding a serving of broiled or grilled protein, including lean beef, fish, pork, or a hard-boiled egg, to a salad of leafy green vegetables can also help provide a plate full of food that will keep you from feeling hungry.

Lastly, it’s important to focus on eating until you no longer feel hungry rather than feeling full. While that distinction may sound minor, finishing your meal or snack when you are no longer hungry can help prevent you from overeating to the point where you are uncomfortable and “feeling full”.  If you dread the potential gas from high fiber foods, simply remember that weight management is a journey and you can ease into eating a diet with enough fiber over time. Some people do not have any problems while others with particularly low fiber intakes may need a few weeks to add fiber into their diet

Hitting the mark on fiber does not have to be a daunting task. Try the tips below to give your diet a fiber boost:

• Add nuts and seeds:Adding nuts and seeds to meals is such an easy fiber win. Throw some chia seeds or ground flaxseed into your overnight oats (or regular oatmeal) or smoothie. (Bonus: these provide a dose of omega-3 as well). Top salads or veggie sides with a handful of almonds, sunflower seeds or walnuts. You could also take it to the next level and grind up nuts to use as a breading for chicken or fish. There are many options that require so little effort. If you are worried about the calories consider peanut butter powder that provides protein and fiber with less fat than regular peanut butter.
• Use more beans, lentils and legumes:Beans, lentils and legumes is the perfect trifecta of fiber. They are versatile, tasty and inexpensive. Swapping beans for meat is a great way to up the fiber and decrease the fat while saving a bit of money. However, if the meat lover in your house is not willing to go meat free, just add beans along with meat. Other than the nutritional benefits, this will make your meal a protein power house that is more satisfying and will stretch bit further.
• Focus on fruit and vegetables:It is undeniable that there are a lot of benefits to eating more fruits and veggies, yet many struggle to add them into their diet. However, it is easier to sneak more produce in to your meals than you may think. Try tossing a handful of blueberries or raspberries into your cereal or yogurt. Grab a bag of baby carrots or sugar snap peas for an easy on-the-go snack. Steamer bags make it simple to boost veggie servings in your meals. Dried fruits and veggies can be a great snack to have on hand if you are worried about fresh produce spoiling before you eat it.
• Shop for high fiber products:It is no secret that Americans are lacking fiber in their diet, and many companies are responding by providing higher fiber options to help you meet your goal. You can find products like yogurt, pasta, orange juice, and more enhanced with fiber. So the next time you grocery shop, peruse the aisles to see if a higher fiber option is available.
• Try fiber supplements:So, you have increased your fruits and veggies, switched to whole grain, added in nuts and seeds, but still can’t seem to hit the mark? Fiber supplements can be added to drinks or mixed into your meals. There is even a gummy option if you want a little sweet treat with your fiber. Talk with your doctor if you think a supplement may benefit you.

Carolyn Reynaud, MS, RD is a licensed registered dietitian and a paid contributor to the Calorie Control Council. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

It is noted that the inherent differences among animal species and individuals has the potential to impact research findings and individual response. Lastly the ISAPP provides potential impact of updating the definition of prebiotics to various stakeholders including consumers, media and publishers of scientific papers, regulators, scientists, suppliers or manufacturers, and health-care providers and standards or recommendation setting organizations.

Gibson et al., state “In conclusion, prebiotics have the potential to improve human and animal health and reduce risk of diseases mediated by microbiota aberrations. The field would greatly benefit from research focused on mechanisms of action, characterizing responders or non-­responders, understanding how structure relates to function of prebiotic substances and correlating that function to health outputs. The use of prebiotics to improve health cannot be, and should not be, viewed in isolation, and will be part of a wider approach for healthy nutrition and lifestyle. The capacity exists for prebiotics to be used therapeutically in the management of disease and to preventively promote health.”

It is noted that the inherent differences among animal species and individuals has the potential to impact research findings and individual response. Lastly the ISAPP provides potential impact of updating the definition of prebiotics to various stakeholders including consumers, media and publishers of scientific papers, regulators, scientists, suppliers or manufacturers, and health-care providers and standards or recommendation setting organizations.

Gibson et al., state “In conclusion, prebiotics have the potential to improve human and animal health and reduce risk of diseases mediated by microbiota aberrations. The field would greatly benefit from research focused on mechanisms of action, characterizing responders or non-­responders, understanding how structure relates to function of prebiotic substances and correlating that function to health outputs. The use of prebiotics to improve health cannot be, and should not be, viewed in isolation, and will be part of a wider approach for healthy nutrition and lifestyle. The capacity exists for prebiotics to be used therapeutically in the management of disease and to preventively promote health.”

The Dietary Reference Intakes recommend that adult males consume at least 38 grams of fiber and adult women should consume at least 25 grams of fiber each day. The recommendations for children range anywhere from 19 grams to 31 grams based on life stage and gender. However, most adults and children do not consume the daily recommended amount of fiber. In fact, only 5 percent of Americans meet the recommendations with the average American only consuming about 17 grams of fiber a day. Consuming an adequate amount of fiber in your diet can help improve digestion, lower cholesterol, reduce constipation and keep you satisfied between meals. This is especially important for children as they grow and develop into young adults. Enough fiber in your child’s diet can help reduce constipation and keep them from getting too hungry in between meals. Throughout childhood and young adulthood, children begin to eat more meals and snacks away from home, which is why it’s important to make sure you’re focusing on offering nutritious foods at home.

Here are some helpful tips for adding more fiber to family mealtimes & snacks:

Plan a better breakfast with overnight oats.

We all know that mornings can be a hectic time to enjoy a family breakfast, which is why it’s a good idea to plan ahead. Overnight oats with cinnamon and apples are full of fiber and perfect for fall. One cup of oatmeal provides 4 grams of fiber and will keep your kids full and focused all day long.

Pull out the slow cooker.

Warm up with slow cooker chili this fall. Bean-based chili is loaded with fiber and only requires a few simple steps to make. One cup of red kidney beans provides 16.4 grams of fiber and are a good source of protein. Children can also be included in preparation by opening cans or washing beans.

Experiment with legumes & whole grain tortillas.

Lentils are legumes that can be served in a variety of different ways. Try serving lentils with quesadillas or tacos with whole grain tortillas. Lentils are loaded with fiber and protein which make them super satisfying. There are 7.8 grams of fiber in one-half cup of lentils. Depending on the size of the tortilla, the amount of fiber can range anywhere from 2-4 grams per serving. Leftover quesadillas can also make a great after school snack.

Stir things up with stir fry.

Stir fry vegetables served with brown rice is a delicious way to sneak more fiber in your diet. Broccoli, carrots, snow peas, bell peppers, and cabbage are great to use in stir fry because they’re affordable and contain a lot of fiber per serving. In fact, 1 cup of broccoli contains almost 3 grams of fiber. Using brown rice instead of white rice can also increase your fiber content. 1 cup of brown rice contains about 3.5 grams of fiber per serving.

Spread peanut butter on whole grain crackers.

If your child tolerates peanuts, peanut butter with whole grain crackers is a great snack.  A serving of peanut butter contains almost 2 grams of fiber and a serving of whole grain crackers contain 2-3 grams of fiber per serving depending on the brand.

Amber Pankonin MS, RD, CSP, LMNT is a registered dietitian and licensed medical nutrition therapist based in Lincoln, NE, and a paid contributor to the Calorie Control Council. She works as a nutrition communications consultant, freelance writer, food photographer, and adjunct professor at the University of Nebraska- Lincoln. Amber shares her love for food and nutrition at Stirlist.com, an award-winning website, focusing on healthy, easy recipes for the busy cook. Amber serves on several boards including the Nebraska Academy of Nutrition and Dietetics and the Nutrition Entrepreneurs Dietetic Practice Group, and also co-founded a group to motivate female entrepreneurs in her town. You can follow her on Twitter @RDamber, Instagram, Pinterest, or connect with her on Facebook.

One of the reasons we love farmer’s markets so much is this: Foods in season taste better and are less expensive. How do you know what’s in season? Check out this handy resource to find out (but here’s a hint: what’s in season will be what’s available at the farmer’s market).

Some popular late summer and fall produce picks:

Fresh produce and whole grain breads are a tasty way to get many important nutrients including fiber. Fiber is one of the four “nutrients of concern” because low intakes are associated with health concerns. Although the recommended daily intake of fiber is 25-34 grams, most Americans only consume 15 grams a day. And even though I’m a dietitian, I still find it challenging to meet my fiber needs and helping my children meet theirs, too. One of the ways we meet this challenge head on is by trying to include fruits and/or vegetables at every meal and snack, and making sure that at least half of our grain choices are whole grains.

While all fruits and vegetables provide important nutrients, some have more fiber than others. Here’s a list of fruits and vegetables that are a good source of fiber (at least 2.5 grams) or high in fiber (5 grams or more). When it comes to baked goods at the farmer’s market, you probably won’t have a “nutrition facts panel” to review, so be sure to look for ingredients such as whole oats, whole-wheat flour, whole-grain corn, whole-grain brown rice, and whole rye.

One of the most important lessons I’ve learned from my “Do M.O.R.E. with Dinner” initiative is spending just a few minutes a week planning ahead saves me so much time (and money and stress) later on. So, I really encourage you to do some meal planning before you go to the farmer’s market to help guide your purchases, choose higher fiber foods, and cut down on food waste.

Here are my top tips to get you started:

• Involve your kids in the planning and shopping. Try one new item each time you visit the farmer’s market. Buy what you need based on the meals you plan to prepare at home.
• Remember, fresh baked goods, fruits and vegetables don’t last forever, so only purchase what you can use in the week ahead, or share the extras with a friend or neighbor.
• While fresh produce is great, you can also include frozen, canned, and dried produce in your meal plan, too. You’ll still get important nutrients, like fiber, with less food waste. Stocking your kitchen with frozen, canned, and dried produce also means you will have these on hand for times to add to your meals and snacks. This can be a great opportunity to make sure they are available when your family is making choices about what they will eat and drink.

For more tips on making the most of your trip to the farmer’s market, check out my video.

The many health benefits of fiber are well known including digestive and heart health, weight management, blood glucose control and boosting immunity. Make it a point to visit your farmer’s market this fall and stock up on delicious, nutrient-rich, seasonal produce and whole grains, and enjoy the tasty health benefits.

Melissa Joy Dobbins, MS, RDN, CDE is a nationally recognized registered dietitian nutritionist with more than 20 years’ experience helping people enjoy their food with health in mind. Melissa is a certified diabetes educator, a former supermarket dietitian, and also a former national media spokesperson for the Academy of Nutrition and Dietetics (AND). She was named Outstanding Dietitian of the Year in Illinois by AND and Outstanding Diabetes Educator of the Year in Chicago by the American Association of Diabetes Educators. She is a paid contributor to the Calorie Control Council. Melissa is the CEO of Sound Bites, Inc. based in Chicago, Illinois, and you can connect with her on Twitter (@MelissaJoyRD), Pinterest,Facebook, and check out her blog at SoundBitesRD.com.

Estimates for total grain, WG, and DF intakes were obtained using one day of dietary intake data collected using a 24-hour dietary recall from 34,391 individuals aged 2 years and older participating in the What We Eat In America (WWEIA) dietary component of the NHANES surveys conducted in 2003–2004, 2005–2006, 2007–2008, and 2009–2010. Researchers estimated WG intake, defined as grains that include the bran, germ, and endosperm, using MyPyramid Equivalents Database (MPED) 2.0 for USDA Survey Food Codes, 2003–2004 (MPED 2.0) and the Center for Nutrition Policy and Promotion Addendum to MPED 2.0.  Four categories of dietary fiber density food (no, low, medium, or high dietary fiber) and five categories of WG food (not a grain food, a grain food with no WG, a grain food with low amounts of WG, a grain food with medium amounts of WG, and a grain food with high amounts of WG) were used for data analysis. Kranz, et al., also note that consumption patterns were conducted on the food level rather than individual intake since it is estimated that less than 3 percent of Americans meat the dietary guidance for DF and a small proportion meet the guidance for WG intake.

The researchers report the following findings:

• Survey data reflected the US census with approximately 50% of the subject data collected from males, more individuals were Non-Hispanic white and 29 percent having higher than high school education. It was noted that income disparities were noted with a greater proportion of younger individuals from low-income families while the majority of the adult population was from medium or high-income households.
• Approximately 7% of total fiber intake was from foods containing high amounts of both WG and DF.
• Dietary fiber intake was from both grain and non-grain based foods with grain-based foods contributing 54.5% of all DF consumed and 45.5% of DF coming from non-grain food consumption. Regarding grain based foods, approximately 39% of DF came from grain foods that contained no WG, which contain less DF but are consumed in large quantities. All WG-containing foods combined contributed a total of 15.3% of DF in the American diet.
• Distribution of total DF intake provided by low, medium, and high fiber foods (defined by g fiber/100 g food) did not differ between the total population and the age and gender subgroups.
• Low DF consumers obtained approximately 2/3 of their daily average DF from non-grain food sources while diets high in DF had 25% of DF from medium or high WG foods and 35% from non-grain food sources.

The authors note that the study was designed to highlight the difference between WG, high-fiber WG, and sources of fiber that are not from WG since concerns that efforts to improve DF intake will fail if they are based solely on the recommendation to increase WG foods have been expressed. Importantly the authors note that no generalizable models to predict potential DF from WG foods can be established since only a very small proportion of the American population consumes the recommended amount of WG. The authors conclude “The data presented here show that the WG products consumed by Americans are very low in dietary fiber, thus, public health messaging needs to be changed to encourage consumption of WG foods with high levels of DF to address both recommendations.”

Substituting Starches

Swapping out your starches for whole grain options is an easy win for boosting health and fiber. Subbing out your hamburger and hot dog buns will add taste and texture. Pasta salads are also the perfect opportunity to add fiber as well by using whole grain pastas. Click here for different ideas how to make a healthier pasta salad. If you do not care for whole grain breads and pastas, look for fiber-enriched options. These will give you the taste of white bread and pasta, but the added fiber of whole grain. You can also try thinking outside of the box and experiment with different grains like quinoa, couscous or barley. This quinoa salad includes tomatoes, cucumbers and avocado for a light grain salad.

Fruit, Veggies and Legumes are Perfect for Summer

Fruit, veggies and legumes are great sources of fiber that are perfect for a hot summer day. They are light, filling and packed with nutrition. Set out a fruit and veggie tray to keep it simple or you can bulk up traditional recipes with extra fruits and veggies. Try a delightful strawberry spinach salad or tomato avocado salad for starters. Beans are not only a super source of fiber, but are also packed with protein. They will help you create a dish that will stick with you for hours without packing in the calories. Try this cowboy caviar; a popular side dish made with black beans, corn, and an assortment of veggies for a punch of fiber and flavor. Preparing these side dishes in advance and serving them cold can also be an added way to stay cool on a hot day.

Add Fiber to Your Desserts

Do not forget dessert when it comes to adding in fiber. There are plenty of ways you can make a dessert that not only tastes good but is healthy. Try mixing your favorite high fiber yogurt with blueberries and strawberries and freezing in freezer pop molds for a refreshing treat. Or try a delicious peach crumble with whole wheat flour and oats for an excellent cap to your meal.

Healthy Options for the Road

Finally, most people will take a road trip, or at least hit the beach or a local park this summer. Take some easy on-the-go snacks to stay healthy. Try mixing nuts, seeds and dried fruit for a delicious trail mix that will travel well and provide lots of fiber. You could roast some spicy chickpeas and bag them up for the day. Another option that you can carry with you would be low sugar, high fiber granola bars that you can throw in your pack. The possibilities are endless for grab-and-go snacks.

Carolyn Reynaud, MS, RD is a licensed registered dietitian and a paid contributor to the Calorie Control Council. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

With summer upon us, I find it easier to get more fiber because of the wonderful selection of fresh fruits and vegetables making this the perfect time to add more fiber to your diet. Fruits and vegetables available in the summer include peaches, plums, mangos, blackberries, strawberries, tomatoes, zucchini, sweet corn and bell peppers. Bell peppers, zucchinis, peaches and nectarines all contain about 2 grams of fiber. One mango has about 5 grams of fiber and 1 cup of blackberries provides 8 grams of fiber. Eating seasonal fruits and vegetables is such a treat and it also means I look forward to eating different foods each season!

My favorite produce of the summer would have to be sweet corn, which provides about 2.5 of fiber for an ear of corn. Living in the Midwest means I can find sweet corn for sale in the grocery store, local farmers’ markets and even roadside stands. You may also see it included in Community Supported Agriculture (CSA) produce programs. The fiber found in sweet corn has similar health benefits to soluble corn fiber or some other added fibers. Added fiber is an ingredient that can boost the fiber content of foods including beverages, packaged foods, cereals and more. Regardless of the source of fiber, labels that say “good source of fiber” contain 2.5 grams of fiber per serving. These could be food to consider adding for the goal of adding 3-5 grams of fiber per week until you reach the recommended intake.

One of my favorite summer recipes is this summer harvest pasta salad made with whole wheat rotini, sweet corn and bell peppers, which contains about 3 grams of fiber per serving. During the summer these types of dishes are perfect because it doesn’t require a lot of cooking or preparation and it goes well with grilled chicken or steak.

Summer Harvest Pasta Salad

Ingredients

Salad

8 oz. whole wheat rotini noodles (dry) or 5 cups cooked
2 cups sweet corn
1 cup white onion, finely chopped
1 red bell pepper, chopped
1 orange bell pepper, chopped
2 cups grape tomatoes, chopped in half
1 medium cucumber, sliced and quartered

Dressing

¼ cup white vinegar
½ cup Canola oil
5 garlic cloves, finely minced
1 teaspoon salt
1/2 teaspoon pepper

Directions

Prepare pasta as directed, set aside and cool. Combine all vegetables and set aside. Once pasta has cooled completely, combine pasta with vegetable mixture.

Whisk together vinegar, canola oil, fresh garlic, salt and pepper until ingredients are fully mixed. Pour over vegetable mix and stir well. Chill and serve.

Nutritional Information

Serving size: 1 cup

Calories: 197
Total Fat: 11g
Carbohydrates: 24g
Protein: 4g
Sodium: 210mg
Fiber: 3g

Amber Pankonin MS, RD, CSP, LMNT is a registered dietitian and licensed medical nutrition therapist based in Lincoln, NE, and a paid contributor to the Calorie Control Council. She works as a nutrition communications consultant, freelance writer, food photographer, and adjunct professor at the University of Nebraska- Lincoln. Amber shares her love for food and nutrition at Stirlist.com, an award-winning website, focusing on healthy, easy recipes for the busy cook. Amber serves on several boards including the Nebraska Academy of Nutrition and Dietetics and the Nutrition Entrepreneurs Dietetic Practice Group, and also cofounded a group to motivate female entrepreneurs in her town. You can follow her on Twitter @RDamber, Instagram, Pinterest, or connect with her on Facebook.

Gastrointestinal complaints are very common among endurance athletes and perhaps the most common cause of underperformance in endurance events. An estimated 30–90% of distance runners experience intestinal problems related to exercise. If athletes assume that their gastrointestinal symptoms are caused by fiber-containing foods this can lead to unnecessary food restrictions, and ultimately nutrient deficiencies.

Timing and Adaptation

As with any dietary modification, it’s important to avoid unnecessarily restricting certain foods and take time to figure out what is causing your gastrointestinal symptoms. If you are adjusting your fiber intake, consider the timing of fiber intake and exercise, increase gradually, and ensure adequate fluid intake to help process fiber without bloating or stomach discomfort.

Post-Exercise Recovery

Focusing on consuming calories for energy during endurance activities often means athletes pay close attention to the timing and amount of carbohydrate they consume. Most athletes are keen on proper recovery after endurance exercise by refueling with fluids, carbohydrates and protein. However, fiber is an essential part of your recovery plan, too. If you are restricting fiber intake prior to and during exercise, focus on adding fiber-rich foods to your recovery snacks and meals. If you typically drink a refueling beverage immediately post-exercise, then include more fiber in your next meal. Similarly, aim for higher fiber foods on the days you are not endurance training or competing. Many athletes perform best when their training plans include days for recovery and cross-training. Consider these as days of recovery and cross-training for your diet and plan to eat a varied diet that includes foods high in fiber.

Where to Find Fiber

Fiber is naturally occurring in fruits, vegetables, whole grains, avocados, nuts, beans, and legumes. It is also added to many products to help American’s meet the daily serving recommendation. These fiber fact sheets discuss the various enriched fiber available (such as chicory root fiber, inulin, psyllium, oat beta-glucan soluble fiber, polydextrose and soluble corn fiber) and the benefits of consuming a variety of fibers.

A Lesson in Weight Management

When I was training for my first sprint triathlon in 2014, I didn’t think I needed to do anything special with my diet and I failed to learn about proper recovery. I wasn’t having any digestive issues, but I do believe my lack of knowledge about refueling contributed to my 10 pound weight gain. Once I started training for longer bouts I discovered I wasn’t hungry right afterwards, but later in the day I became ravenous. A proper refueling plan would have helped my body be better prepared for the next training day and I may have been better able to control my hunger and therefore my weight. Adding fiber-rich foods to my diet would have helped manage my hunger and weight as well. Research shows that consuming a low-energy dense diet (high-fiber, high-water, low-fat foods) allows you to eat a larger volume of food, increase satiety and reduce energy intake.

For the Health of It

You’re making a healthy choice by being active. Don’t undermine that choice by restricting foods that are essential for your health, including fiber. Moving forward, make it a point to focus on fiber when you’re planning your meals and snacks. Your training should include nutrition planning to prepare for, complete, and recover from your event. For example, it could be helpful to determine if you tolerate gels, granola bars, fruits, and beverages during your activity.

Melissa Joy Dobbins, MS, RDN, CDE is a nationally recognized registered dietitian nutritionist with more than 20 years’ experience helping people enjoy their food with health in mind. Melissa is a certified diabetes educator, a former supermarket dietitian, and also a former national media spokesperson for the Academy of Nutrition and Dietetics (AND). She was named Outstanding Dietitian of the Year in Illinois by AND and Outstanding Diabetes Educator of the Year in Chicago by the American Association of Diabetes Educators. She is a paid contributor to the Calorie Control Council. Melissa is the CEO of Sound Bites, Inc. based in Chicago, Illinois, and you can connect with her on Twitter (@MelissaJoyRD), Pinterest,Facebook, and check out her blog at SoundBitesRD.com.

JPHC Study participants were recruited from municipalities supervised by 11 public health centers across Japan in 1990 (Cohort I) and 1993 (Cohort II). Five years after recruitment, participants completed a food frequency questionnaire (FFQ) that assessed average consumption frequency and portion size of 138 food and beverage items consumed in the past year. Intake of seasonal fruits and vegetables was estimated by asking the frequency of intake and length of each season. Breast cancer was identified by patient notification and record linkage with a population-based cancer registry. In this study, 97 percent of cancer was determined microscopically with estrogen receptor (ER) and progesterone receptor (PR) status determined by immunohistochemistry or enzyme-linked immunosorbent assay (ELISA).

For data analysis, the participants were divided by quartiles according to their energy-adjusted intakes of total fiber, soluble fiber, insoluble fiber, natto (fermented soybean), and rice. Multivariate statistical models were adjusted for a number of potential confounding factors. Among other findings, the researchers report no association between the consumption of fiber and breast cancer risk was identified in this cohort after adjusting for all potential confounding factors. However, the researchers report the highest intake of dietary fiber, with a median intake of 18.1 g/day, was associated with decreased risk of breast cancer.

In interpreting the data, the researchers note that “The overall null associations in the present study might be explained by small ranges of fiber consumption between quartiles.” Furthermore they state “In conclusion, while previous studies have found protective effects of high dietary fiber consumption against breast cancer, our findings were unable to draw clear comparison due to lower intake of fiber among Japanese population. Future research is needed to further investigate the association in the Japanese or Asian population between high levels of dietary fiber intake and the potential effect on breast cancer survival and recurrence.” However, the authors note the following limitations:

• The study is limited by self-reported data that may introduce bias, FFQ may have been less accurate than a 24 hour diet recall as shown by low correlation of FFQ and 28-day (or 14-day) dietary records, confounding factors introduced through health-conscious behavior changes, and ER/PR breast cancer subtype data availability being limited to 50 percent of the breast cancer cases in the study.
• Diet, environment, and lifestyle behaviors of participants in this study may not reflect other populations.
• Possible mechanisms of dietary risk factors influencing the incidence of breast cancer are not understood and several potential mechanisms of action for dietary fibers have been proposed.

Carbohydrates

Whole-grains means the whole grain is included in the product, which provides antioxidants, B vitamins and fiber. While the fiber content of grains varies greatly, most grain-based foods such as breads, pasta, and rice can be found in a whole-grain option.

Healthy Fats

While fats need to be eaten in moderation, healthy fats such as omega-3s and monounsaturated fats can provide health benefits such as reducing the risk of heart disease and reducing cholesterol levels. Examples of foods high in healthy fats that are also high in fiber are avocados and nuts. One cup of avocado contains 10 g of fiber and an ounce of a blend of nuts contains 3.5 g of fiber. While it can be easy to overconsume calories, consider adding avocado on your salad or sandwich. This salad includes some mango and macadamia nuts.

Protein

Beans and legumes contain 10-15 g of fiber per cup and provide protein. Add beans and legumes to soups, sauces, and dips. Consider a bean dip, like this one, to eat with more vegetables and some high fiber bread, tortillas, or pita.

When increasing fiber, remember to ease into it and drink plenty of fluids. Adding a lot of fiber at once is a big change, so try incorporating fiber-rich foods one meal at a time. Fluid helps to process fiber without bloating or stomach discomfort.

If you’d rather not try a new recipe, here are some simple substitutions you can make throughout the day to increase fiber intake and reduce your total calorie intake for the day:

The Institutes of Medicine (IOM) have published daily intake recommendations for fiber based on age and gender. Generally, children should consume 19-25 grams of fiber daily. For adults, fiber intake should be between 21-26 grams and 30-38 grams per day for women and men, respectively. According to the 2009-2020 National Health and Nutrition Examination Survey (NHANES), the mean daily fiber intake for Americans is only 16.2 grams. The Summit panelists hypothesized that confusion regarding front-of-pack labeling and the growing popularity of gluten-free, wheat-free, and grain-free diets are the major barriers to meeting fiber recommendations.

Together, the panelist and attendees identified three key strategies for healthcare providers to close the fiber gap. These key strategies include:

1. Use short, specific, and simple recommendations to address confusion and misperceptions about fiber
2. Relay messages that lead with food and flavor, not fiber, to address negative taste perceptions
3. Communicate fiber’s many benefits to address the belief that fiber is only for digestive health

To learn more, access the Food & Fiber Summit report here.

Fruits, vegetables, grains, and cereals are common sources of fiber. Using whole-grain products instead of refined-grain products is one way to increase daily fiber intake without drastically changing your habits. However, some high fiber grains and grain products require different cooking techniques than their low fiber counterparts for successful preparation. Use the following tips to help incorporate more fiber into your diet without changing your meals or compromising taste.

Pasta

Whole-grain pasta and white pasta with added fiber contain about 5-6 grams of fiber per 2 ounces serving, or 20 percent of recommended daily fiber intake.

If you are having trouble making the switch to whole-grain, start by cooking a 50/50 mix of white and wheat pasta. White and wheat pasta with similar cooking times can be prepared together for convenience. Another way to ease the transition to whole-grain pasta is to start with one made with a white/wheat flour blend or a “smart” pasta with added fiber. These pastas are similar in texture and flavor to white pasta but are higher in fiber and often in other nutrients as well.

Cooking Tips:

White pasta with added fiber cooks similarly to traditional pastas. However, whole-grain pasta can become chewy if overcooked. To avoid this common pitfall, check the pasta 2-3 minutes before the end of the box’s suggested cooking time by rinsing a piece with cold water and biting into it. Continue to test the pasta in 15-20 second intervals until it is firm, not crunchy, to the bite.

Preparation Tips:

If serving immediately, quickly incorporate the pasta into your sauce of choice. This artichoke-tomato sauce or veggie-laden pasta salad are other ways to increase the fiber content of your meal.

To store any pasta not being served immediately, rinse the noodles and mix with a small amount of olive oil to prevent sticking.

Rice

The wide variety of rice types allows for differences in taste, cooking time and texture that can offer variety to a number of recipes. Long-grain rice has a mild, slightly nutty flavor and cooks to a firm, fluffy texture that is especially good in pilafs, rice salads, and as a bed for vegetable and bean dishes. Popular varieties include Basmati and Jasmine rice. Medium-grain rice is sweeter, tender, and has a fluffy texture that is well- suited for use in paella, casseroles, and sushi. Short-grain rice has smaller, rounder kernels and a denser and chewier texture, making this rice perfect for rice pudding, risotto, and baked goods.

Regardless of the grain size, brown rice contains more fiber than white rice with about 3-4 grams of fiber per 1 cup serving, or 12 percent of daily recommended intake. The reason brown rice has a higher content of fiber is because each kernel is covered by bran, the fiber- and nutrient-rich outer layer of grain.

Cooking Tips:

Brown rice takes longer to cook and requires a different water-to-rice ratio compared to the white version of the same rice, and is best cooked in in a wide, shallow pot with a tight-fitting lid to ensure evenly cooked grains.

Begin checking the rice about 10 minutes before the recommended cooking time to ensure the rice does not burn or overcook. After the rice is done, allow it to remain covered for 10 minutes before fluffing with a fork.

Barley

Barley is an often-overlooked ancient grain, but it is just as versatile as rice or pasta. Hulled barley retains all of the layers of the whole grain kernel and is truly a fiber powerhouse. One cup of hulled barley contains 32 grams of fiber, or over 100 percent of recommended daily intake. This nutrient-dense grain has a chewy texture and nutty flavor that lends itself perfectly to soups, stews and salads. Pearled barley (sometimes labeled quick-cooking barley) has had the outer layers of the grain kernel removed, but retains its fiber content; 1 cup of pearled barley contains 31 grams of fiber.

Cooking Tips:

Pearled barley cooks more quickly and is less chewy, making it perfect for casseroles, risottos, and as an easy alternative to oatmeal. Barley isn’t the only alternative grain perfect for breakfast bowls, stuffings, and more. For the adventurous chef, the following guide offers cooking tips that make it easy to incorporate other ancient grains, such as millet, faro, bulgur, buckwheat, and others, in your diet.

No matter which grain you choose, swapping refined for whole grain is a great way to increase your fiber intake without changing your lifestyle.

The authors present several limitations of their study including:

• Residual confounders in meta-analysis of observational studies could distort the analysis and results regarding the association between dietary fiber intake and risk of pancreatic cancer
• Data from case control studies may have greater selection and recall bias while data from the single cohort study was conducted in a population with high risk for pancreatic cancer.
• Dietary fibers differ greatly and may have different roles in modifying cancer risk. Two possible mechanisms including modulation of insulin resistance pathways and inflammation are discussed as areas of continued research interest.
• Generalizability may be limited as most studies were conducted in Western populations.
• Relative fiber intake was evaluated rather than absolute intake which may have influenced the study findings.
• Bias and inaccurate data may have been introduced by including intake provided by surrogates of participants that were included to do poor survival of participants with pancreatic cancer.

The authors state “In conclusion, in the present meta-analysis, we demonstrated that an increased fiber intake is associated with a reduced risk of pancreatic cancer. Considering the limitation of included studies, further well-designed prospective studies are needed to confirm the inverse association and to identify the dietary fiber types involved.”

In the United States, the recommended dietary fiber intake is 14g/1,000 kcal. For an average adult, this means a daily intake of 25g (female) or 38g (male). Most Americans only consume about half of the recommended intake (13.5 and 18g, respectively). This shortage in our diet is called the fiber gap.

To reach the recommended fiber intake without fiber-enriched foods, most Americans would need to increase their calorie intake by more than 500 calories per day. But meeting fiber requirements doesn’t have to mean adding calories if fiber enriched foods are consumed.

Fiber-enriched foods help bridge the fiber gap while delivering excellent taste and additional metabolic benefits. The overall diet should have a mix of various fiber types.

Consuming a Variety of Fibers

Although most fibers will have more than one health-related effect, no one fiber can produce every potential health benefit. To maximize the health benefits of fiber, it is important to consume a variety of fibers.

Fibers can be found in many different foods. The amount of fiber per serving can easily be found by looking at the Nutrition Facts Panel for the Dietary Fiber line.

Additionally, the fiber content in foods like raw fruits and vegetables that do not have a nutrition label can be found here.

Lastly, fiber supplements can often be found in the dietary supplement aisle close to the probiotics and multi-vitamin supplements.

Gastrointestinal Tolerance

Increasing fiber intake suddenly, particularly in individuals consuming a low fiber diet, may result in gastrointestinal effects, such as an increased number of stools per week, having softer stools (but not diarrhea) or having increased flatulence. These natural effects are due to either bulking effects or due to the fermentation of fiber in the gastrointestinal tract. These potential effects can be minimized by increasing fiber intake more gradually to allow the gastrointestinal tract to adapt. Thus, it may be helpful to decrease fiber intake until these feelings subside and then gradually increase fiber intake.

Psyllium fiber comes from the outer coating, or “husk”, of the psyllium plant’s seeds. The psyllium husk is a naturally occurring source of soluble fiber.

What It Does

Psyllium fiber is a source of soluble fiber, and has multiple health benefits. Psyllium fiber forms a sticky gel that acts like a sponge to absorb some toxins, sugars and carbohydrates in the gut.

How It Helps – Existing Evidence

1. Used to support a healthy digestive system
2.  It helps you feel less hungry between meals
3. Helps maintain healthy blood sugar levels as part of your diet
4. Helps to reduce the risk of cardiovascular disease by lowering blood cholesterol levels.

How is it processed by the body?

Psyllium fiber is not digested but thickens and forms a gel in your stomach. This  gel traps some sugars and carbohydrates and moves down to the intestine where the trapped sugars are slowly released and absorbed into the body.

What types of food is this fiber typically found in?

Psyllium is commonly found in cereals, dietary supplements, and is also added to some foods including baked products such as breads, cereal bars, and rice/grain cakes. Look for the ingredients psyllium, psyllium seed, or psyllium husk on the ingredient panel.

Recommended Daily Intake

“Of the under-consumed nutrients, calcium, potassium, dietary fiber, and vitamin D are considered nutrients of public health concern because low intakes are associated with health concerns.” – Dietary Guidelines for American 2015-2020 (8^th edition).

In the United States, the recommended dietary fiber intake is 14g/1,000 kcal. For an average adult, this means a daily intake of 25g (female) or 38g (male). Most Americans only consume about half of the recommended intake (13.5 and 18g, respectively). This shortage in our diet is called the fiber gap.

To reach the recommended fiber intake without fiber-enriched foods, most Americans would need to increase their calorie intake by more than 500 calories per day. But meeting fiber requirements doesn’t have to mean adding calories if fiber enriched foods are consumed.

Fiber-enriched foods help bridge the fiber gap while delivering excellent taste and additional metabolic benefits. The overall diet should have a mix of various fiber types.

Consuming a Variety of Fibers

Although most fibers will have more than one health-related effect, no one fiber can produce every potential health benefit. To maximize the health benefits of fiber, it is important to consume a variety of fibers.

Fibers can be found in many different foods. The amount of fiber per serving can easily be found by looking at the Nutrition Facts Panel for the Dietary Fiber line.

Additionally, the fiber content in foods like raw fruits and vegetables that do not have a nutrition label can be found here.

Lastly, fiber supplements can often be found in the dietary supplement aisle close to the probiotics and multi-vitamin supplements.

Gastrointestinal Tolerance

Increasing fiber intake suddenly, particularly in individuals consuming a low fiber diet, may result in gastrointestinal effects, such as an increased number of stools per week, having softer stools (but not diarrhea) or having increased flatulence. These natural effects are due to either bulking effects or due to the fermentation of fiber in the gastrointestinal tract. These potential effects can be minimized by increasing fiber intake more gradually to allow the gastrointestinal tract to adapt. Thus, it may be helpful to decrease fiber intake until these feelings subside and then gradually increase fiber intake.

Oat beta-glucan is a soluble (dissolves in liquid) dietary fiber that is made from oats. Beta-glucan is found naturally in several foods, including oats and barley. People have been growing and eating oats for more than 2,000 years and numerous food products containing oats are available in the US and around the world.  Since the late 1980’s, oat beta-glucan soluble fiber has been recognized as a beneficial dietary component. Originally, it was most commonly consumed in whole oats, rolled oats and oat bran, but oat beta-glucan is now also available as an additional ingredient for to a variety of food products.

How It’s Made

Beta-glucan is a major component of water soluble fiber from cereal grains including oat and barley. Beta-glucan in oats, mostly found in the bran, is extracted and then purified to remove other parts of the oat plant.

What It Does

In 1997, the US Food and Drug Administration (FDA) authorized a health claim for oat beta-glucan soluble fiber from oats for reduced risk of heart disease.  The European Food Safety Authority (EFSA) has also issued positive opinions of two health claims for oat beta-glucan for lower cholesterol and reduced after-meal glycemic responses.

How It Helps – Existing Evidence

1. Lowers blood glucose and insulin levels after meals. Doses of 4g of oat beta-glucan per 30-80g of available carbohydrates should significantly reduce postprandial glycemic response.

2. Lowers total cholesterol and low-density lipoprotein (LDL) cholesterol (the bad cholesterol) to help maintain healthy blood cholesterol levels. Overall, the data suggest that 3g/day of oat beta-glucan can lower LDL cholesterol by 3-5 percent and total cholesterol by 2-4 percent.

How It Helps – Emerging Evidence

May help you feel full and/or reduce how much you consume during your next meal.

Recommended Daily Intake

The FDA and European Union (EU) have authorized health claims based on a daily consumption of 3g of oat beta-glucan, the amount shown to significantly reduce total and LDL cholesterol levels.  In most countries where a claim is allowed, the daily dose can be divided among three to four servings of food.  The FDA authorized health claim requires a minimum of 0.75g per reference serving of food, for a daily intake of 3 grams.

What types of food is this fiber typically found in?

Oat beta-glucan can be found in whole oats, whole oat flour, rolled oats, and oatmeal. Oat beta-glucan soluble fiber is also added to beverages (smoothies, yogurt drinks, juice drinks), yogurt, nutrition bars, cereals, pasta, crackers, baked goods, soups, sauces, dressings, and dietary supplements.

Learn More
 

Recommended Daily Intake

“Of the under-consumed nutrients, calcium, potassium, dietary fiber, and vitamin D are considered nutrients of public health concern because low intakes are associated with health concerns.” – Dietary Guidelines for American 2015-2020 (8^th edition).

In the United States, the recommended dietary fiber intake is 14g/1,000 kcal. For an average adult, this means a daily intake of 25g (female) or 38g (male). Most Americans only consume about half of the recommended intake (13.5 and 18g, respectively). This shortage in our diet is called the fiber gap.

To reach the recommended fiber intake without fiber-enriched foods, most Americans would need to increase their calorie intake by more than 500 calories per day. But meeting fiber requirements doesn’t have to mean adding calories if fiber enriched foods are consumed.

Fiber-enriched foods help bridge the fiber gap while delivering excellent taste and additional metabolic benefits. The overall diet should have a mix of various fiber types.

Consuming a Variety of Fibers

Although most fibers will have more than one health-related effect, no one fiber can produce every potential health benefit. To maximize the health benefits of fiber, it is important to consume a variety of fibers.

Fibers can be found in many different foods. The amount of fiber per serving can easily be found by looking at the Nutrition Facts Panel for the Dietary Fiber line.

Additionally, the fiber content in foods like raw fruits and vegetables that do not have a nutrition label can be found here.

Lastly, fiber supplements can often be found in the dietary supplement aisle close to the probiotics and multi-vitamin supplements.

Gastrointestinal Tolerance

Increasing fiber intake suddenly, particularly in individuals consuming a low fiber diet, may result in gastrointestinal effects, such as an increased number of stools per week, having softer stools (but not diarrhea) or having increased flatulence. These natural effects are due to either bulking effects or due to the fermentation of fiber in the gastrointestinal tract. These potential effects can be minimized by increasing fiber intake more gradually to allow the gastrointestinal tract to adapt. Thus, it may be helpful to decrease fiber intake until these feelings subside and then gradually increase fiber intake.

Inulin is a natural, soluble (dissolves in water) dietary fiber that is primarily derived from chicory root. Chicory is a biennial plant that is also known as succory, hendibeh, blue daisy, blue sandelion, blue weed and coffeeweed.

How It’s Made          

Inulin is present in numerous fruits and vegetables and has been consumed by man since ancient times. Chicory root is washed and cut into slices to release inulin.  The dissolved inulin is collected in hot water then dried. Inulin is made of strings of one glucose molecule and multiple fructose molecules that have been linked to each other in a way that it cannot be digested. Short chains of inulin are also called oligofructose or fructooligosaccharide (FOS).

How It Helps – Existing Evidence

1. Helps to lower blood sugar levels.
2. Supports digestive health and helps maintain general health. As a prebiotic, inulin supports the growth of beneficial bacteria in the gut.
3. Regulates bowel movements, relieving constipation for many people.
4.  Helps us eat less naturally, which supports weight management by helping to affect hunger/satiety, gut hormones, longer-term energy intake, weight loss and body fat composition.
5. Replaces higher calorie ingredients, helping to reduce the calories in foods that contain inulin, oligofructose or fructooligosaccharides.
6. Increases calcium absorption to improve bone mineral density.
7. Improves blood lipid parameters including reduced LDL and total cholesterol and improved HDL cholesterol.

How is it processed by the body?

Chicory root inulin is not digestible and it passes through the small intestine unchanged where it is used as food for specific bacteria in your gut.

What types of food is this fiber typically found in?

Chicory root inulin can be found in bakery foods, cereals, dairy products and dairy alternatives, confectionery products, beverages, soups, spreads, sauces, dressings, and ice cream, as well as in infant and healthcare nutrition products. Look for  names such as inulin, inulin from chicory, ´chicory root inulin´, ‘chicory fiber’, ‘chicory root fiber’, ‘chicory root extract’, ‘oligofructose’, ‘fructooligosaccharides’ or ‘FOS’ on the ingredient label if you are interested in increasing your intake of this fiber.

Learn More
 

Recommended Daily Intake

“Of the under-consumed nutrients, calcium, potassium, dietary fiber, and vitamin D are considered nutrients of public health concern because low intakes are associated with health concerns.” – Dietary Guidelines for American 2015-2020 (8^th edition).

In the United States, the recommended dietary fiber intake is 14g/1,000 kcal. For an average adult, this means a daily intake of 25g (female) or 38g (male). Most Americans only consume about half of the recommended intake (13.5 and 18g, respectively). This shortage in our diet is called the fiber gap.

To reach the recommended fiber intake without fiber-enriched foods, most Americans would need to increase their calorie intake by more than 500 calories per day. But meeting fiber requirements doesn’t have to mean adding calories if fiber enriched foods are consumed.

Fiber-enriched foods help bridge the fiber gap while delivering excellent taste and additional metabolic benefits. The overall diet should have a mix of various fiber types.

Consuming a Variety of Fibers

Although most fibers will have more than one health-related effect, no one fiber can produce every potential health benefit. To maximize the health benefits of fiber, it is important to consume a variety of fibers.

Fibers can be found in many different foods. The amount of fiber per serving can easily be found by looking at the Nutrition Facts Panel for the Dietary Fiber line.

Chicory root fiber’s science-based caloric value is 1 to 1.5 calories per gram. For food labelling purposes a common value of 2 calories per gram is applied to all soluble fibers. These minor differences in calorie values should not deter consumers from trying to consume the recommended daily intake of fibers.

Additionally, the fiber content in foods like raw fruits and vegetables that do not have a nutrition label can be found here.

Lastly, fiber supplements can often be found in the dietary supplement aisle close to the probiotics and multi-vitamin supplements.

Gastrointestinal Tolerance

Increasing fiber intake suddenly, particularly in individuals consuming a low fiber diet, may result in gastrointestinal effects, such as an increased number of stools per week, having softer stools (but not diarrhea) or having increased flatulence. These natural effects are due to either bulking effects or due to the fermentation of fiber in the gastrointestinal tract. These potential effects can be minimized by increasing fiber intake more gradually to allow the gastrointestinal tract to adapt. Thus, it may be helpful to decrease fiber intake until these feelings subside and then gradually increase fiber intake.

Where It Comes From

Digestion Resistant Maltodextrin (DRM) is a dietary fiber made from corn starch.

How It’s Made

DRM is made from a controlled conversion of the digestible glucose constituents in starch into non digestible ones.  It has been available in the United States since 1999.

What It Does

DRM is over 90 percent fiber and used for fiber enrichment of a variety of foods. Because it can often replace the functionality of sugar, it is also used for sugar and calorie reduction. It is soluble, meaning it dissolves in water, and is stable in heat so it can be used in hot beverages, baking, or cooking.

How It Helps

Clinical research has indicated DRM helps support or maintain intestinal regularity. Clinical studies show that DRM helps to relieve occasional constipation and select studies show that it improves stool consistency.

Studies show that, when taken with a meal, DRM may attenuate the rise in serum glucose following the meal. DRM has the potential to reduce peak postprandial blood glucose and insulin levels that are within the normal range in healthy individuals. In addition, studies show that DRM does not alter healthy, steady-state blood glucose or insulin levels.

Data also suggest that, when taken with a meal or food, DRM, may attenuate the rise in serum triglycerides following the meal and that it may help retain healthy serum triglyceride levels.

DRM has been demonstrated to delay post-meal hunger and has been shown to increase specific satiety hormones. PYY and GLP-1.  PYY and GLP-1 are satiety hormones released from the gut that help tell your brain that you are no longer hungry.

DRM has been shown to help maintain intestinal regularity while being gentler in producing fermentation off-gas and GI discomfort compared to other added fibers.

How is it processed by the body?

DRM passes through the stomach and small intestine undigested, and is slowly fermented by the microflora in the large intestine.

What types of food is this fiber typically found in?

DRM is used in a wide variety of prepared foods, beverages, and condiments, including cereals, baked goods, candy, jams and jellies, sauces, dairy products, frozen foods, soups, salad dressings, fruit drinks, carbonated beverages, meal replacement drinks, and flavored water.

Learn More
 

Recommended Daily Intake

“Of the under-consumed nutrients, calcium, potassium, dietary fiber, and vitamin D are considered nutrients of public health concern because low intakes are associated with health concerns.” – Dietary Guidelines for American 2015-2020 (8^th edition).

In the United States, the recommended dietary fiber intake is 14g/1,000 kcal. For an average adult, this means a daily intake of 25g (female) or 38g (male). Most Americans only consume about half of the recommended intake (13.5 and 18g, respectively). This shortage in our diet is called the fiber gap.

To reach the recommended fiber intake without fiber-enriched foods, most Americans would need to increase their calorie intake by more than 500 calories per day. But meeting fiber requirements doesn’t have to mean adding calories if fiber enriched foods are consumed.

Fiber-enriched foods help bridge the fiber gap while delivering excellent taste and additional metabolic benefits. The overall diet should have a mix of various fiber types.

Consuming a Variety of Fibers

Although most fibers will have more than one health-related effect, no one fiber can produce every potential health benefit. To maximize the health benefits of fiber, it is important to consume a variety of fibers.

Fibers can be found in many different foods. The amount of fiber per serving can easily be found by looking at the Nutrition Facts Panel for the Dietary Fiber line.

Additionally, the fiber content in foods like raw fruits and vegetables that do not have a nutrition label can be found here.

Lastly, fiber supplements can often be found in the dietary supplement aisle close to the probiotics and multi-vitamin supplements.

Gastrointestinal Tolerance

Increasing fiber intake suddenly, particularly in individuals consuming a low fiber diet, may result in gastrointestinal effects, such as an increased number of stools per week, having softer stools (but not diarrhea) or having increased flatulence. These natural effects are due to either bulking effects or due to the fermentation of fiber in the gastrointestinal tract. These potential effects can be minimized by increasing fiber intake more gradually to allow the gastrointestinal tract to adapt. Thus, it may be helpful to decrease fiber intake until these feelings subside and then gradually increase fiber intake.

Soluble corn fiber is a dietary fiber sourced from corn.

How It’s Made

Soluble corn fiber is made via conversion of the digestible glucose constituents in corn starch into non digestible ones.  It has been available in the United States since 1999.

What It Does

Soluble corn fiber is up to 90% fiber and used for fiber enrichment of a variety of foods. Because it can often replace the functionality of sugar, it is often used for sugar and calorie reduction. It is soluble, meaning it dissolves in water, and is stable in heat so it can be used in hot beverages, baking, or cooking.

How It Helps – Existing Evidence

1. Increases calcium absorption and supports bone mineralization
2. Has a low glycemic response and can be used in foods intended to elicit a lower glucose and insulin response after meals.
3. Soluble corn fiber helps to promote digestive health through its effect on laxation

How is it processed by the body?

Soluble corn fiber is a prebiotic dietary fiber.  It passes through the stomach and small intestine undigested, and is slowly fermented by the microflora in the large intestine.

What types of food is this fiber typically found in?

Soluble Corn Fiber is used in a wide variety of prepared foods, beverages, and condiments, including cereals, baked goods, candy, jams and jellies, sauces, dairy products, frozen foods, soups, salad dressings, fruit drinks, carbonated beverages, meal replacement drinks, and flavored water.

Learn More
 

Recommended Daily Intake

“Of the under-consumed nutrients, calcium, potassium, dietary fiber, and vitamin D are considered nutrients of public health concern because low intakes are associated with health concerns.” – Dietary Guidelines for American 2015-2020 (8^th edition).

In the United States, the recommended dietary fiber intake is 14g/1,000 kcal. For an average adult, this means a daily intake of 25g (female) or 38g (male). Most Americans only consume about half of the recommended intake (13.5 and 18g, respectively). This shortage in our diet is called the fiber gap.

To reach the recommended fiber intake without fiber-enriched foods, most Americans would need to increase their calorie intake by more than 500 calories per day. But meeting fiber requirements doesn’t have to mean adding calories if fiber enriched foods are consumed.

Fiber-enriched foods help bridge the fiber gap while delivering excellent taste and additional health benefits. The overall diet should have a mix of various fiber types.

Consuming a Variety of Fibers

Although most fibers will have more than one health-related effect, no one fiber can produce every potential health benefit. To maximize the health benefits of fiber, it is important to consume a variety of fibers.

Fibers can be found in many different foods. The amount of fiber per serving can easily be found by looking at the Nutrition Facts Panel for the Dietary Fiber line.

Additionally, the fiber content in foods like raw fruits and vegetables that do not have a nutrition label can be found here.

Lastly, fiber supplements can often be found in the dietary supplement aisle close to the probiotics and multi-vitamin supplements.

Gastrointestinal Tolerance

Increasing fiber intake suddenly, particularly in individuals consuming a low fiber diet, may result in gastrointestinal effects, such as an increased number of stools per week, having softer stools (but not diarrhea) or having increased flatulence. These natural effects are due to either bulking effects or due to the fermentation of fiber in the gastrointestinal tract. These potential effects can be minimized by increasing fiber intake more gradually to allow the gastrointestinal tract to adapt. Thus, it may be helpful to decrease fiber intake until these feelings subside and then gradually increase fiber intake.

Polydextrose is a soluble (dissolves in liquid) fiber that is a polymer of many glucose units randomly bonded together.

How It’s Made

Polydextrose has been available as a food ingredient since the 1960’s.  Heat is used to bind together many dextrose (glucose) units in a random fashion to make polydextrose.

What It Does

Polydextrose is a multi-purpose food ingredient used to replace sugar, fat and calories, and increase the fiber content of foods. It also functions as a stabilizer (which helps to preserve foods’ structure), as a thickening agent in sauces and soups, and to help maintain the ideal moisture in foods.

How It Helps – Existing Evidence

1. Promotes digestive health and ease of bowel movements in healthy adults.
2. Helps maintain healthy blood glucose levels after meals when used as a sugar replacement in foods.
3. Polydextrose is a prebiotic dietary fiber. Prebiotics trigger the growth of good bacteria that have favorable effects on gut bacteria.

How It Helps – Emerging Evidence

May help you feel full and/or reduce how much food you consume during your next meal.

How is it processed by the body?

Polydextrose is considered a reduced calorie carbohydrate with an energy value of 1 calorie per gram. This is because polydextrose is not digested in the upper gastrointestinal tract, which consists of the esophagus, stomach and first part of the small intestine, but instead passes into the large intestine where it is partially converted to gas. Up to 90 g/day or 50 g as a single serving of polydextrose may be consumed without any gas, cramps or diarrhea.

What types of food is this fiber typically found in?

Polydextrose can be found in beverages, bakery items, no-added sugar and sugar-free breakfast cereals, frozen desserts, puddings, gelatins, dairy products, and salad dressings.

Learn More
 

Recommended Daily Intake

“Of the under-consumed nutrients, calcium, potassium, dietary fiber, and vitamin D are considered nutrients of public health concern because low intakes are associated with health concerns.” – Dietary Guidelines for American 2015-2020 (8^th edition).

In the United States, the recommended dietary fiber intake is 14g/1,000 kcal. For an average adult, this means a daily intake of 25g (female) or 38g (male). Most Americans only consume about half of the recommended intake (13.5 and 18g, respectively). This shortage in our diet is called the fiber gap.

To reach the recommended fiber intake without fiber-enriched foods, most Americans would need to increase their calorie intake by more than 500 calories per day. But meeting fiber requirements doesn’t have to mean adding calories if fiber enriched foods are consumed.

Fiber-enriched foods help bridge the fiber gap while delivering excellent taste and additional metabolic benefits. The overall diet should have a mix of various fiber types.

Consuming a Variety of Fibers

Although most fibers will have more than one health-related effect, no one fiber can produce every potential health benefit. To maximize the health benefits of fiber, it is important to consume a variety of fibers.

Fibers can be found in many different foods. The amount of fiber per serving can easily be found by looking at the Nutrition Facts Panel for the Dietary Fiber line.

Additionally, the fiber content in foods like raw fruits and vegetables that do not have a nutrition label can be found here.

Lastly, fiber supplements can often be found in the dietary supplement aisle close to the probiotics and multi-vitamin supplements.

Gastrointestinal Tolerance

Increasing fiber intake suddenly, particularly in individuals consuming a low fiber diet, may result in gastrointestinal effects, such as an increased number of stools per week, having softer stools (but not diarrhea) or having increased flatulence. These natural effects are due to either bulking effects or due to the fermentation of fiber in the gastrointestinal tract. These potential effects can be minimized by increasing fiber intake more gradually to allow the gastrointestinal tract to adapt. Thus, it may be helpful to decrease fiber intake until these feelings subside and then gradually increase fiber intake.

In the United States, the recommended dietary fiber intake is 14g/1,000kcal. For an average adult, this means a daily intake of 25g (female) or 38g (male). Most Americans only consume about half of the recommended intake (13.5 and 18g, respectively). This shortage in our diet is called the fiber gap.

Given Americans’ current eating habits, closing the fiber gap without consuming fiber-enriched foods would also mean significantly increasing calorie intake.  To reach the recommended fiber intake without fiber-enriched foods, most Americans would need to increase their calorie intake by more than 500 calories per day. But meeting fiber requirements doesn’t have to mean adding calories if fiber enriched foods are consumed. Studies have shown, for example, that enriching grain foods with fiber (2.5g–5g) resulted in a fiber intake of 24.7g–39.1g/day with no caloric increase. (Nicklas et al, 2011; Jones, 2014)

Fiber-enriched foods help bridge the fiber gap while delivering excellent taste and additional metabolic benefits. The overall diet should have a mix of various fiber types.

Consuming a Variety of Fibers

Although most fibers will have more than one health-related effect, no one fiber can produce every potential health benefit. Some effects are well recognized for a large number of different fiber types, while others can be very fiber specific.  To maximize the health benefits of fiber, it is important to consume a variety of fibers.

Fibers can be found in many different foods. The amount of fiber per serving can easily be found by looking at the Nutrition Facts Panel for the Dietary Fiber line.

Additionally, the fiber content in foods like raw fruits and vegetables that do not have a nutrition label can be found here.

Gastrointestinal Tolerance

Increasing fiber intake suddenly, particularly in individuals consuming a low fiber diet, may result in gastrointestinal effects, such as an increased number of stools per week, having softer stools (but not diarrhea) or having increased flatulence. These effects are due to either bulking effects or due to the fermentation of fiber in the gastrointestinal tract. These potential effects can be minimized by increasing fiber intake more gradually to allow the gastrointestinal tract to adapt. Thus, it may be helpful to decrease fiber intake until these feelings subside and then gradually increase fiber intake until the recommended intake of 14g/1,000kcal is achieved.

Researchers extrapolated data from the women’s health initiative (WHI), a large prospective study aimed at examining major chronic diseases in postmenopausal women (50-79 years old). CRC diagnoses were updated every year from initiation (1993-1998) until 2010 with a mean follow-up of 11.7 years. Dietary intakes were reported at baseline and assessed using a food frequency questionnaire (FFQ). Intakes of fiber and fat were then divided into quintiles for comparison and all statistical models were adjusted for CRC risk factors including: age, family history of CRC, red and processed meat consumption, body mass index, leisure physical activity, smoking, alcohol use, current use of non-steroidal anti-inflammatory drugs, folate, calcium, total energy intake, history of screening for colonoscopy, education level, and use of menopausal hormone.

Researchers noted the following results:

• Of the 134,017 women included in the study, 1,952 developed CRC.
• Women with CRC were less likely to have ever used hormone therapy and consumed less calcium.
• Total soluble and insoluble fiber intakes were not associated with significant changes in CRC risk.
• Associations of total fat, omega-6 PUFA, omega-3 PUFA, and EPA+DHA with CRC risk were null.
• The interaction between DHA+EPA and soluble fiber was statistically significant with a significant decreased risk of CRC with increasing DHA+EPA intake among those with the lowest quintile of soluble fiber intake.

Researchers conclude that the results “do not support the results obtained in preclinical studies demonstrating that combinations of higher fiber and fat subtypes are associated with reduced risk of CRC.” However, it should be noted that the dietary intakes of fiber were low overall, where only a portion of the participants in the highest quintile achieving the recommended daily intake of 21g/day. Similarly, intakes of omega-3 PUFA and EPA+DHA were substantially lower than levels used in experimental diets.

PDX is not hydrolyzed by digestive enzymes in the small intestine and is therefore gradually and partially fermented by colonic microbiota with approximately 60% being excreted in the feces. The researchers review the findings of research studies conducted with PDX and report the following:

Effects on Mineral Absorption

Research suggests that the production of short chain fatty acids (SCFA) from the partial fermentation of PDX can lower the luminal pH in the colon which makes calcium more soluble leading to increase absorption. Similarly, SCFA can aid in chelation of iron, facilitating passive absorption.

Effects on Microbiota

Some in vivo and in vitro studies have demonstrated that varying doses of PDX may modulate the gut microbiome population.

Effects on Intestinal Cells and Immune Response

Studies conducted using animal or cell models suggest PDX may play a role in improving oxidative stress in intestinal epithelial cells, modulating immunoglobulin A response, and promoting apoptosis of colon cancer cells.

Effects on Blood Glucose and Lipid Metabolism

Some rodent and human research suggests that PDX supplementation can decrease fasting plasma glucose, reduce postprandial glucose peaks, reduce postprandial insulin responses, increase circulation of non-esterified fatty acids, increase postprandial fat oxidation, and decrease postprandial triglycerides.

Effects on Bowel Function

In humans, PDX has been shown to increase bowel transit time and increase total weekly frequency without causing gastrointestinal distress. The Joint FAO/WHO Expert Committee on Food Additives (JECFA) and the European Commission Scientific Committee for Food (EC/SCF) concluded that PDX has a mean laxative threshold of ~90g/d (1.3g/kg per week) or 50g as a single dose.

Effects on Energy Intake

PDX has been shown to reduce subjective feelings of appetite and can reduce total energy intake.

The authors conclude that PDX shows evidence of the key characteristics of dietary fibers including “nutrient absorption, changes in intestinal microbiota composition, modulation of immune function, improving postprandial serum glucose and lipid responses, improving bowel function, and influencing dietary intake.”

In the U.S. products that contain at least 10% of the daily value or 2.5 grams of fiber per serving can claim they are a “good source of fiber” and those containing at least 20% of the daily value of fiber or 5 grams or more of fiber per serving can label the product with a high fiber claim.

In Europe, the product must contain at least 3 g of fiber per 100 g of a product or at least 1.5 g of fiber per 100 calories to qualify for a “source of fiber” claim. To be a “high-fiber” food, the product must contain at least 6 g of fiber per 100 g of a product or at least 3 g of fiber per 100 calories.

Make sure to note how much a serving is. If the label says there are two servings in the container but you plan on eating the whole thing, you need to multiply all the values (including fiber) listed on the label by two to determine how much of each nutrient you will actually consume.

Each ingredient in a food or beverage is listed on the package label alongside the Nutrition Facts Label. Fibers may be listed as a type of flour (e.g., wheat, rye, and oat) or as individual fibers. It is important to eat a wide range of dietary fibers from different sources to get all the benefits that fiber can provide. In addition, you should try to limit saturated fat, trans fat and sodium.

For more on fiber labeling click here.

For those of us who manage our diet by counting calories or counting carbohydrates, confusion regarding fiber may arise as some people say that fiber has no calories while others say that each gram of fiber provides 4 calories. The same confusion exists when you ask if people count fiber as a carbohydrate or not. This confusion should not be a reason to avoid eating enough fiber since it is universally agreed that fiber provides many health benefits, including helping a person feel full and reducing over-eating. Below is some information to help you understand calorie and carbohydrate counts for fiber.

Fiber and Calories

Determining whether or not fiber calories should “count” depends on context and requires some background. Calories are a basic unit of energy that measure, among other things, how much burning power they provide to the body. Fats, proteins, carbohydrates and alcohol provide the body with energy or calories. The traditional estimates are that 1 gram of fat provides 9 calories, each gram of either proteins and carbohydrates provide 4 calories, and a gram of alcohol provides 7 calories. However, this doesn’t account for differences in how well food is digested and the nutrients available to the body. Poorly digested foods may not release as much energy for the body to use. This is particularly important in the case of fibers.

Dietary fibers are complex carbohydrates, so some people estimate that they provide 4 calories per gram just like any other carbohydrate. However, others say that calories from fiber don’t count since your body’s digestive enzymes can’t break down fiber. However, fibers differ in how well they are digested or how much energy is available to the body. Some fibers, called soluble fibers, either absorb water and become gels or dissolve in water and reach the intestine where they are digested by bacteria. As they are digested by bacteria, soluble fibers produce short-chain fatty acids (SCFAs) that provide your body energy. The US Food and Drug Administration (FDA) estimates that fibers fermented by bacteria provide about 2 calories per gram of fiber. Insoluble fibers travel to the intestine with very little change. Instead of being digested, insoluble fibers increase bulk, soften stool, and shorten transit time through the gastro-intestinal tract.  Because these fibers are not digested at all, the FDA estimates that insoluble fibers do not contribute any calories.

Rather than worrying about the accuracy of calorie-counting and the relatively small differences in calorie estimates contributed by the fiber in your diet, it may be best to focus on eating the recommended amount of fiber each day, which is 14 grams of fiber for every 1,000 calories. For those that adhere to their diet by tracking calorie balance, it may be better to count the calories from fats, proteins, total carbohydrates and alcohol and try to increase physical activity to burn more calories since these are activities you can modify.

Fiber and Carbohydrates

Regardless of whether someone is counting carbohydrates because of a carbohydrate-based diet plan or to manage insulin doses, there is some confusion regarding whether or not fibers should be counted as carbohydrates. Carbohydrates such as sugars and starches are energy sources that the body can quickly convert to fuel and require insulin. While fibers are carbohydrates, they do not affect your body’s sugar/glucose levels or the levels of sugar related hormones such as insulin. In fact, high fiber meals take longer to digest and therefore, affect your blood glucose more slowly. This is why it is often recommended that individuals calculating insulin needs should subtract fiber from the total carbohydrates of a food. Therefore, it is often advised that individuals following a carbohydrate-based diet plan not count dietary fiber as a carbohydrate.

Fiber is a crucial component of a heart healthy diet. Fiber’s benefits range from aiding in weight loss to stabilizing blood sugar to reducing cholesterol.  The health benefits conferred by ingested fiber result from the physical and chemical properties of each fiber type. The essential properties that differentiate fiber types and gastrointestinal impact are solubility, viscosity, and fermentability.

Solubility refers to the ability of fiber molecules to dissolve in water. The physiological benefits of insoluble fiber include increased satiety, decreased intestinal transit, and increased fecal bulking.

The effect of soluble fiber on human physiology and cardiovascular health can be profound. Heart healthy benefits associated with ingestion of soluble fiber are increased excretion of bile salts and decreased circulating cholesterol. Evidence suggests that soluble fiber hinders the reabsorption of bile salts in the small intestine into enterohepatic circulation. Bile recirculation is normally highly efficient but soluble fiber traps bile salts in the gut and inhibits reabsorption. Unabsorbed bile salts are excreted in greater quantities, creating a deficit in recycled bile acids in the liver. The body’s compensatory mechanism for this deficit is to increase the production of bile salts from circulating cholesterol, thus reducing total plasma cholesterol.

Fiber fermentability describes the mechanism of colonic bacteria metabolizing dietary fibers for fuel, resulting in the production of short chain fatty acids (SCFAs). Fermentability differs based on the individual physical and chemical properties of the fiber source. Fibers with low fermentability provide bulk to stool, which is associated with improved colonic health and ease of defecation. Fibers with high fermetability result in the production of SCFAs: acetate, butyrate, and proprionate. These SCFAs are the primary source of fuel for colonocytes in humans. Interestingly, priopionate in particular, is associated with inhibition of hepatic cholesterol synthesis.

Together, both insoluble and soluble fibers help to prevent or attenuate cardiovascular disease.

While many consumers are aware that fruits and vegetables contain fiber, they are likely less aware of the variety of foods that have been enriched with fiber. These foods can help consumers achieve the recommended daily intake of fiber.

Solubility

The ability of fiber molecules to dissolve in water is called solubility. Soluble fiber dissolves in water compared to insoluble fiber, which separates from water when mixed together. Both types play an important part in heart health.

Soluble fiber in the diet helps decrease cholesterol. Evidence suggests that soluble fiber traps bile salts in the gut so they can be eliminated rather than being recycled through the body. The body then uses cholesterol from your bloodstream to make new bile salts, thus reducing blood cholesterol. Bile salts help with the digestion of lipids by making dietary fats more accessible to digestive enzymes.

Viscosity

Insoluble fiber in the diet has higher viscosity, or thickness. Since it does not dissolve in water and remains intact through the colon (or large intestine), insoluble fiber can help you feel full and satisfied (discouraging overeating) while keeping your bowel movements regular. When you keep an eye on your weight, you decrease the risk of cardiovascular disease that can come from being overweight.

Fermentability

A healthy environment in the stomach, or gut, is important to build and maintain. Both soluble and insoluble fiber moves along the gastrointestinal (GI) tract into the colon where bacteria ferment the fiber into short chain fatty acids (SCFAs) — fuel for intestinal cells and bacteria for the colon. Fibers with low fermentability provide bulk to the stool, which is associated with a boost in colon health and regularity. Fibers with high fermentability produce SCFAs that can reduce the amount of cholesterol in the liver.

Together, both insoluble and soluble fibers can help reduce the risk of cardiovascular disease. Examples of soluble fibers include beta-glucan, inulin, polydextrose, and soluble corn fiber while common sources of insoluble fibers include the skins and seeds of fruits.

Getting Recommended Fiber per Day

The average American adult should consume 14grams of fiber for every 1,000 calories of food. For an average adult, this means a daily intake of 25g (female) or 38g (male). Many fibers provide some heart healthy benefits. For example, 3 grams of oat bran fiber can reduce blood LDL cholesterol levels significantly when part of a healthy diet.  Look for fiber content in food on the Nutrition Facts label.

Boosting Fiber Intake

Here are some surprisingly easy ways to increase your fiber intake.

1. Start off with a breakfast that’s high in fiber by choosing a cereal or yogurt that is high in fiber. Some smoothies and some juices can also be a great tasting source of fiber.
2. Add avocado to a sandwich made with high fiber bread.
3. If you are looking for a snack, consider eating some hummus and vegetable sticks or a granola bar that’s high in fiber.
4. Consider adding high fiber seeds, nuts, or grains to your salad to help keep you full and increase your fiber intake.
5. Keep the peel on your fruits and veggies like apples, cucumbers, eggplants and potatoes. These skins provide a few extra grams of fiber.

Meal planning is one tool that is especially helpful to guarantee healthy, balanced meals are on the table throughout the week. It’s also a great way to ensure you’re meeting your nutrient needs on a daily and weekly basis. This is particularly helpful for certain nutrients like fiber, which many people have trouble getting enough.

Planning your meals in advance allows you to make sure you have the ingredients you need on hand in the fridge, freezer and pantry. For example, when you head to the kitchen for breakfast first thing in the morning, you’ll know that you have enough bran flakes and blueberries on hand if you thought through your breakfast meals ahead of time.

Stock your kitchen with fiber-rich foods that are quick and easy to add to any meal of the day. Here’s a checklist of fiber-rich foods, keeping in mind calorie count when selecting foods, to keep on pantry shelves that can be included for breakfast, lunch, dinner and snacks:

• Whole grains like barley, quinoa, oats, brown rice, whole wheat flour and white whole wheat flour
• Canned beans and legumes, including split peas and lentils
• Popcorn, nuts, and seeds, including almonds, pistachios, flaxseed, and chia seeds
• Dried fruit, especially prunes and dried figs
• Cereals, especially those with bran like wheat bran and oat bran
• Fresh and frozen fruit, especially pears, apples, berries, and avocado
• Leafy greens and cruciferous vegetables, including spinach, kale, cauliflower, broccoli, and Brussels sprouts

In addition to all the naturally fiber-rich foods, many foods these days are fortified with fiber. In particular snack foods like granola bars, crackers, pretzels, and even yogurts often have  fibers added as seen in their ingredient lists. Grocery store shelves are lined with products, so the best way to ensure you’re getting those that are fiber-rich is to read the Nutrition Facts Panel and ingredient lists on food labels. Look for the inclusion of natural fibers like inulin, cellulose, maltodextrin, psyllium, and oat fiber to know where the fiber is coming from.

Once your kitchen is stocked with fiber-rich foods it’s much easier to come up with your menu for the week. Think through your schedule for the week to determine how many meals you will be eating at home and how many you will have time to cook or whether you need to rely on take-out for a night or two. Then get going jotting down each meal of the day and including as many fiber-rich foods and packaged products that you can into each day.

For example, start your morning with a bowl of oatmeal with berries and slivered almonds. For lunch, make a sandwich on whole grain bread and pair it with a baby spinach salad. Snack on a fiber-fortified granola bar or apple with peanut butter. For dinner, pair your protein of choice with a side of quinoa and sweet potatoes.

Just a little bit of planning can go a long way to helping you get enough fiber in your diet.

Jessica Fishman Levinson, MS, RDN, CDN is a registered dietitian nutritionist and the founder of Nutritioulicious, a New York-based nutrition communications and consulting business with a focus on culinary nutrition. Jessica has extensive experience as a recipe developer, writer, editor, and speaker. She is the co-author of We Can Cook: Introduce Your Child to the Joy of Cooking with 75 Simple Recipes and Activities (Barron’s, 2011), the Culinary Corner columnist for Today’s Dietitian Magazine, and maintains the popular Nutritioulicious blog. Jessica is a paid contributor to the Calorie Control Council. Jessica is an active member of the Academy of Nutrition and Dietetics (AND) and various Dietetic Practice Groups of the AND, including Nutrition Entrepreneurs, Food and Culinary Professionals, and Dietitians in Business and Communications. Follow her out on Twitter @jlevinsonRD and check out her blog Nutritioulicious.

In general, we are more active in the summer months, whether it’s swimming, hiking or taking long bike rides. Inevitable we are all hungry after our adventures, so having some appetizers and snacks that are prepared in advance come in handy when we are on the go. A granola bar or granola mix makes a great filling and portable snack. Fresh fruits and vegetables are really easy to slice and store in the cooler. Seasonal fruits will be plentiful and tasty, and will also provide some fiber to help you reach the recommend intake value of 25 grams per day for women or 38 grams per day for men. (To help track your fiber intake use this food calculator.) Dips are always a favorite, so consider using a yogurt with added fiber to make a yogurt dip, like this Pineapple Yogurt Dip. Bean dips and hummus complement vegetables, and are another way to increase fiber while offering something creamy.

When it comes to grilling, try adding quick cooking oats, pureed onions, garlic and mushrooms to your meat of choice to help your burgers stay juicy. Mixing everything together the day before not only saves times, but also helps the flavor of the burgers develop. There are some great recipes for bean burgers that are a vegetarian-friendly option packed with fiber. Regardless of whether you are a whole wheat or white bun person, the fiber content of buns can be very different so check the label.

A day of playing outside may mean you are hungry enough for sides and a dessert. Grill your favorite vegetables and add them to a salad for a quick and easy side. Anything from a German-style potato salad with grilled onions to a grilled corn salad are favorites. By dessert time, some people may be pretty full. Consider baking a reduced-calorie cobbler with crunchy topping or grilling fruits to eat with toppings or ice cream.

All of this is easy to prepare in advance, pack in a cooler with a lot of ice, and enjoy fairly quickly after you’ve been on your adventure for the day.

What is dietary fiber?  Dietary fiber is a type of complex carbohydrate that has two forms: insoluble and soluble. Humans don’t have the enzymes to digest fiber, so most fiber moves through the digestive tract unchanged.  But once fiber reaches the large intestines, bacteria residing there dine on some of the soluble fiber, producing vitamin K (important for blood clotting) and fatty acids.

What are some of the benefits of dietary fiber?  Fiber helps form bulkier, softer stools that are easier to eliminate. Also, a high-fiber meal moves out of the stomach more slowly which makes you feel fuller longer and keeps blood sugar levels more steady. The soluble type of fiber not only helps lower cholesterol levels in your blood, but studies have shown that soluble fiber can also help increase calcium absorption — a wonderful thing for your bones.

Where does dietary fiber come from?  Fiber is naturally found only in plant matter — fruits, vegetables,  grains, seeds, and nuts.  Fiber should not be confused with fibrous. Fibrous is a tough, chewy steak that is made up of proteins and fats, but contains no dietary fiber.

What are the best dietary fiber sources? Fruits are good sources of fiber, but fruit eaten with the skin on has up to double the fiber as the same fruit with the skin removed. Vegetables should also be consumed unpeeled, when possible, to boost your fiber intake.  Legumes, split peas, and lentils are fiber powerhouses with other vegetables like artichokes, green peas, and broccoli coming in close behind.  Choose breads made from 100% whole grains and don’t forget to include brown rice, quinoa, and barley in satisfying soups and side dishes.  When it’s time for a snack, reach for a handful of nuts and seeds instead of a candy bar.  Consumers also have a choice of foods that are great fiber sources, thanks to the addition of functional fibers.  These natural fibers — inulin, wheat bran, psyllium, oat bran, cellulose, maltodextrin to name a few — have been extracted from plants and then used to fortify breads, breakfast bars, yogurt, cereals, juices, and cookies.  Functional fibers are also available as fiber supplements  to spoon out and add to beverages, yogurt, homemade baked goods, and main dishes.

What if you’re a picky eater? Target fiber intake varies according to age and gender, but it’s around 25 grams per day for women and 38 grams a day for men.  So, many people find it challenging to get enough fiber in their diets, especially if they’re not big on eating fruits and vegetables. When you’re in the grocery store, be on the lookout for front-of-the-package labels that include the word “fiber,” like “high fiber,” “excellent source of fiber,” or “double fiber.” Those are usually the products that have functional fibers included in the ingredients and can deliciously boost the fiber intake of even the pickiest eater.

Ellen Stokes, MS, RD, LD is an award-winning video producer, director, and writer in addition to being a registered dietitian. Ellen writes and creates videos about nutrition education, food safety, menu planning, grocery shopping, and healthful cooking on a budget. Ellen has worked with organizations and companies including the Partnership for Food Safety Education, the University of Georgia Food Science Department, and Golden Cuisine. Ellen formerly worked for CNN as a writer and producer and has taught food safety online for Georgia State University and she teaches nutrition to fledgling chefs at the Art Institute of Atlanta. Check her out on Twitter @EllenS_RD.

The article provides a list of available dietary fibers and includes product names and potential food products which may contain added fibers. Further, the article states, “The depletion of the gut microbiome might well be one of the 21st-century challenges to modern society as it is likely to contribute to growing disease pandemics, with clear implications for public health, clinical practices, and human nutrition. We argue here that we already have avenues available to enrich the food supply with dietary fiber in an attempt to restore composition and function of the gut microbiome. However, their successful implementation will require a society-wide effort and essentially a transformation of human nutrition away from a discipline that focuses merely on meeting the nutritional needs of the human host to one that is concerned with also nourishing the symbiotic microbial communities that are so essential in health.”

As mentioned in the 2015 Dietary Guidelines for Americans, dietary fiber is a nutrient of public health concern due to underconsumption by American adults and as low intake is associated with poor health outcomes. Healthcare professionals should, therefore, consider foods with added fibers to help improve fiber intake among their patients and clients. Further, patients and clients could benefit from understanding how to identify dietary fiber content on the Nutrition Facts panel for foods as well as fiber content of various fruits and vegetables and how to address concerns related to tolerance. The variety of foods with added dietary fibers, as described in the article, show fiber can often be found in foods not traditionally mentioned as sources of this important nutrient.

For more information regarding specific fibers, click here.

Chicory (Cichorium intibus L.) is a biennial plant in the Asteraceia family that is also known as succory, hendibeh, blue daisy, blue dandelion, blue weed and coffeeweed. The root stores the carbohydrate energy known as inulin.¹

Background

Inulin is present in numerous fruits and vegetables. It has been consumed by man since ancient times, and it is estimated that men living in the North-American Chihuahua desert over 10,000 years ago consumed 135 g of inulin per day.² Inulin is a complex carbohydrate that is the chicory plant’s source of stored energy. When dried, the chicory root contains about 17 percent inulin.

To isolate inulin, roots are harvested, washed and cut into slices, allowing inulin to dissolve in hot water, which is collected then dried.¹ Chicory inulin is a linear ß (2->1) fructan consisting of chains of fructose units (up to 60 and more units) which may have a glucose unit at the beginning (GFn; G:Glucose, F: fructose, n: number of fructose units). The shorter chains of inulin are called oligofructose or fructooligosaccharides (FOS). Chicory root fiber is undigested since the bindings between molecules are not hydrolysed by human enzymes.³  Extensive research over 20 years, including more than 150 human intervention studies, substantiates the nutritional and health-related properties of chicory root fiber.

Nutritional properties

As a dietary fiber, chicory root fiber remains unabsorbed and undigested until it reaches the large intestine. Microbiota in the large intestine, particularly Bifidobacteria and Lactobacilli, use chicory root fiber as a nutrient. The breakdown products of this saccharolytic prebiotic fermentation are short chain fatty acids and other metabolites.

Physiological Benefits

1. Gut microbiota support: Modulation of the gut microbiota by promoting growth of Bifidobacteria and Lactobacilli (proven prebiotic).
2. Digestive Health: Improvement of digestive health by supporting normal regularity (increase of stool frequency per week and improvement of stool consistency).
3. Weight management support: Helps us eat less naturally, which supports weight management by helping to affect hunger/satiety, gut hormones, longer-term energy intake, weight loss and body fat composition.
4. Bone health support: Increase of calcium absorption and increase in bone mineral density.
5. Blood sugar management support: Improvement of blood sugar profiles and insulin profiles.
6. Blood lipid management support: Improvement of blood lipid parameters including reduced LDL and total cholesterol and improved HDL cholesterol.

Benefits

Modulation of the microbiota – Established prebiotic: Chicory root fiber is a prebiotic shown to influence the microbiota growth of Bifidobacteria and Lactobacilli in the gastrointestinal tract. The prebiotic effect has been observed with a minimum intake of 5g/d and has been observed across the lifespan from infants to elderly in 45 human intervention studies.^4,5

Research on the effects of chicory root fiber on the gastrointestinal microbiota started in the mid-1990s. It was determined that chicory root fiber (inulin, oligofructose/FOS) was the preferred nutrient for some groups of the gut microbiota. Thus, inulin is considered a prebiotic as the fiber is “a selectively fermented ingredient that results in specific changes in the composition and/or activity of the gastrointestinal microbiota, thus conferring benefit(s) upon host health”⁴. Additional beneficial effects have also been described.⁵

Digestive health & regularity: Chicory root fiber supports digestive health with its effects on regularity when 8-12 grams are consumed during various intake occasions throughout the day. Based on a review of the latest scientific evidence by the European Food Safety Authority (EFSA), the European Commission (EC) approved a health claim related to improved regularity because of an increase in stool frequency.⁷ Stool consistency is also influenced positively so that hard stools and painful defecation can be avoided.⁸

Long term weight management:  Chicory root fiber helps us eat less, as determined in 19 human studies that evaluated satiety and energy intake and 16 studies that addressed body weight management.^9,10

Chicory root inulin can be used both as an added fiber and as a low-calorie replacement for sugar or fat in various foods.  The caloric value of chicory root fiber is 1-1.5 kcal/g, which is less than other carbohydrates that provide 4 kcal/g or fats that provide 9 kcal/g.

Bone health: Chicory root fiber improves calcium absorption by increasing the acidity in the large intestine and increasing the surface for calcium absorption in the large intestine. It has also been confirmed that the calcium reaches the bone and supports bone health. Ten human intervention studies with chicory root fiber including a large US Department of Agriculture/National Institutes of Health (USDA/NIH) study with 100 adolescents consuming 8g of oligofructose-enriched inulin per day have been published.¹

Blood sugar management:  In 2014, EFSA evaluated data and had a positive opinion that replacing 20 percent of sugars with chicory root fiber helps achieve lower blood sugar levels and insulin levels.^12,13

Glucose homeostasis, body weight and insulin sensitivity were also improved in subjects with prediabetes after 6 weeks of 30g/d intake independent of the lifestyle and compared to control (cellulose).^14,15

Improved metabolic status on blood lipids: Reduced LDL and total cholesterol as well as reduced triglyceride levels were demonstrated in meta-analyses of randomized control trials in hyperlipidemic individuals or overweight and obese subjects consuming inulin.¹⁶ Prebiotics, including inulin, oligofructose, or fructooligosaccharides, reduce triglyceride and increased HDL-cholesterol in diabetic subjects.¹⁷

What types of food is chicory root fiber, inulin, oligofructose and FOS typically found in?

Chicory root fiber is a soluble fiber that – apart from the mentioned health benefits – has additional texturizing and sensorial properties that allow for fiber enrichment as well as for sugar or fat replacement in a large variety of product applications including e.g. bakery foods, cereals, dairy products and alternatives, confectionery, beverages, spreads, soups and sauces, dressings, ice cream, meat and vegetable products, snack, granola, and nutrition bars as well as infant and special purpose nutrition.¹⁸

Recommended Daily Intake

“Of the under-consumed nutrients, calcium, potassium, dietary fiber, and vitamin D are considered nutrients of public health concern because low intakes are associated with health concerns.” – Dietary Guidelines for American 2015-2020 (8^th edition).

In the United States, the recommended dietary fiber intake is 14g/1,000kcal. For an average adult, this means a daily intake of 25g (female) or 38g (male). Most Americans only consume about half of the recommended intake (13.5 and 18g, respectively). This shortage in our diet is called the fiber gap.

Given Americans’ current eating habits, closing the fiber gap without consuming fiber-enriched foods would also mean significantly increasing calorie intake.  To reach the recommended fiber intake without fiber-enriched foods, most Americans would need to increase their calorie intake by more than 500 calories per day. But meeting fiber requirements doesn’t have to mean adding calories if fiber enriched foods are consumed. Studies have shown, for example, that enriching grain foods with fiber (2.5g–5g) resulted in a fiber intake of 24.7g–39.1g/day with no caloric increase. (Nicklas et al, 2011; Jones, 2014)

Fiber-enriched foods help bridge the fiber gap while delivering excellent taste and additional metabolic benefits. The overall diet should have a mix of various fiber types.

Consuming a Variety of Fibers

Although most fibers will have more than one health-related effect, no one fiber can produce every potential health benefit. Some effects are well recognized for a large number of different fiber types, while others can be very fiber specific.  To maximize the health benefits of fiber, it is important to consume a variety of fibers.

Fibers can be found in many different foods. The amount of fiber per serving can easily be found by looking at the Nutrition Facts Panel for the Dietary Fiber line.

Additionally, the fiber content in foods like raw fruits and vegetables that do not have a nutrition label can be found here.

Gastrointestinal Tolerance

Increasing fiber intake suddenly, particularly in individuals consuming a low fiber diet, may result in gastrointestinal effects, such as an increased number of stools per week, having softer stools (but not diarrhea) or having increased flatulence. These effects are due to either bulking effects or due to the fermentation of fiber in the gastrointestinal tract. These potential effects can be minimized by increasing fiber intake more gradually to allow the gastrointestinal tract to adapt. Thus, it may be helpful to decrease fiber intake until these feelings subside and then gradually increase fiber intake until the recommended intake of 14g/1,000kcal is achieved.

Corn

Background

Polydextrose is made of many dextrose (glucose) carbohydrates that randomly bond together and form a polymer. Polydextrose is produced from naturally occurring components.  The 1,6-glucosidic linkage predominates in the polymer but α- and β-1,2; 1,3; 1,4 linkages are also present.  Polydextrose is a multi-purpose food ingredient used to replace sugar, fat and calories and to increase fiber content of foods; it also functions as a stabilizer, bulking agent and to help maintain the ideal moisture in a food.  Polydextrose has been used as a food ingredient since the 1960’s.

Nutritional Properties

Due to the complex linkage distribution in its highly branched structure, polydextrose resists digestion in the upper gastrointestinal tract and is partially fermented in the colon. Because polydextrose is not digested and only partially fermented in the gut, it has an energy value of only 1 kcal/ gram.

Polydextrose is well tolerated in the gastrointestinal tract, possibly because little gas is produced during fermentation.  The Joint FAO/WHO Expert Committee on Food Additives and the European Commission Scientific Committee for Food concluded that up to 90 g/day or 50 g as a single dose of polydextrose may be consumed without any unwanted gastrointestinal effects¹.

Physiological Benefit

1. Laxation.
2. Favorable blood glucose response: helps to achieve lower blood sugar levels by fiber enrichment; prebiotic effect and satiety benefits.
3. Long term weight management: By replacing higher calorie ingredients, polydextrose may help reduce calorie intake.

Scientific Substantiation of Benefits

Laxation: Polydextrose consumption increases fecal bulk/weight^{2 3 4 5 6 7}, fecal consistency^{8 2 6}, ease of defecation⁴, fecal frequency^{2 4} and decreases transit time⁹ in healthy adults. Fecal bulking effects were shown to be effective between 8-30 g/day³. The lowest effective dose was 8g/day for improvements in fecal bulk⁴ and fecal consistency⁸, whereas ease of defecation and fecal frequency was enhanced with a dose as low as 4g/day⁴.

Favorable blood glucose response: Compared to glucose which has a glycemic index of 100, polydextrose has a glycemic index of 7¹⁰.  According to an EFSA Panel, a cause and effect relationship has been established between the consumption of foods/drinks containing polydextrose and the reduction of post-prandial blood glucose responses as compared to sugar-containing foods/drinks¹¹.  The reduction in postprandial blood glucose and insulin responses has also been observed in individuals with Type 2 diabetes¹².

Prebiotic effect: It is generally believed that a prebiotic should selectively increase the growth of beneficial gut bacteria, such as lactic acid bacteria and/or bifidobacteria. Polydextrose intake is associated with increased prebiotic activity.

Satiety: Polydextrose can help support weight management strategies as a replacement for higher calorie components (e.g., fat or sugars) in formulas, which enables development of lower calorie foods, given its calorie contribution is only 1 kcal/g. While additional studies are needed, findings suggest that polydextrose may also increase satiety and reduce energy intake at a subsequent meal.

What types of food is this fiber typically found in?

Polydextrose is a source of dietary fiber that can be added to a wide variety of foods such as sugar-reduced, no-added sugar and sugar-free cereals, snacks, bakery items, beverages, dairy products and sauces.  It can also be found in traditional bakery items, beverages, dairy products and sauces.

Recommended Daily Intake

“Of the under-consumed nutrients, calcium, potassium, dietary fiber, and vitamin D are considered nutrients of public health concern because low intakes are associated with health concerns.” – Dietary Guidelines for American 2015-2020 (8^th edition).

In the United States, the recommended dietary fiber intake is 14g/1,000kcal. For an average adult, this means a daily intake of 25g (female) or 38g (male). Most Americans only consume about half of the recommended intake (13.5 and 18g, respectively). This shortage in our diet is called the fiber gap.

Given Americans’ current eating habits, closing the fiber gap without consuming fiber-enriched foods would also mean significantly increasing calorie intake.  To reach the recommended fiber intake without fiber-enriched foods, most Americans would need to increase their calorie intake by more than 500 calories per day. But meeting fiber requirements doesn’t have to mean adding calories if fiber enriched foods are consumed. Studies have shown, for example, that enriching grain foods with fiber (2.5g–5g) resulted in a fiber intake of 24.7g–39.1g/day with no caloric increase. (Nicklas et al, 2011; Jones, 2014)

Fiber-enriched foods help bridge the fiber gap while delivering excellent taste and additional metabolic benefits. The overall diet should have a mix of various fiber types.

Consuming a Variety of Fibers

Although most fibers will have more than one health-related effect, no one fiber can produce every potential health benefit. Some effects are well recognized for a large number of different fiber types, while others can be very fiber specific.  To maximize the health benefits of fiber, it is important to consume a variety of fibers.

Fibers can be found in many different foods. The amount of fiber per serving can easily be found by looking at the Nutrition Facts Panel for the Dietary Fiber line.

Additionally, the fiber content in foods like raw fruits and vegetables that do not have a nutrition label can be found here.

Gastrointestinal Tolerance

Increasing fiber intake suddenly, particularly in individuals consuming a low fiber diet, may result in gastrointestinal effects, such as an increased number of stools per week, having softer stools (but not diarrhea) or having increased flatulence. These effects are due to either bulking effects or due to the fermentation of fiber in the gastrointestinal tract. These potential effects can be minimized by increasing fiber intake more gradually to allow the gastrointestinal tract to adapt. Thus, it may be helpful to decrease fiber intake until these feelings subside and then gradually increase fiber intake until the recommended intake of 14g/1,000kcal is achieved.

• Resistant Maltodextrin (Soluble Corn Fiber)

Source

Corn

Background

Soluble Corn Fiber has been available on the US market since 2007 and it is used in foods and beverages across the Americas, Europe and Southeast Asia. Soluble Corn Fiber is produced from corn through enzymatic hydrolysis of corn starch. It has a low viscosity, is water soluble and very stable to heat, pH, and processing stresses. Soluble Corn Fiber helps to meet demand for a lower sugar, higher fiber ingredient that can be used to create consumer packaged food products that have lower sugar content while providing a good source of dietary fiber.

Nutritional Properties

Animal, in vitro and human studies have shown that Soluble Corn Fiber resists digestion in the small intestine and passes into the large intestine where it is fermented. Soluble Corn Fiber contains a mixture of α 1-6, α 1-4, α 1-2, and α 1-3 glucosidic linkages that contribute to its low digestibility. Changes in fecal short chain fatty acids (SCFA), decreased gut pH, and increased breath hydrogen indicate that it is fermented in the gut.

It is well known that a sudden increase in dietary fiber may cause mild gastrointestinal disturbances, but these are generally transient and improve with adaptation to the dietary fiber source. Soluble Corn Fiber is well tolerated at various doses. Clinical trials assessing the gastrointestinal tolerance of Soluble Corn Fiber at doses of 12-27g/day found it to be well tolerated over a period of 10 days to 3 weeks^{1 2 3 4}. In a trial of 20 healthy volunteers, Soluble Corn Fiber was well tolerated at both a single dose of 40g and multiple doses totaling 65g over the day⁵.

Physiological Benefit

1. Increases calcium absorption and may support bone mineralization
2. Promotes digestive health through its effect on laxation
3. Additional physiological effects that have been demonstrated by animal, in vitro and/or clinical studies, include:
   • Prebiotic effect: Promotes the growth of beneficial bacteria while limiting the growth of less desirable bacteria.
   • Elicits a low glycemic response and supports a postprandial blood glucose and insulin lowering effect when used to replace sugars.
   • Long term weight management: By replacing higher calorie ingredients, soluble corn fiber may help reduce calorie intake.

Scientific substantiation of benefits

• Increased calcium absorption: In a three week, randomized, double-blind, placebo-controlled crossover study of 24 adolescents, calcium absorption was increased by 12% when 12g/day of Soluble Corn Fiber was consumed, compared to a control, in conjunction with a background diet that contained 600 mg/d of calcium⁶. In addition, researchers found that the change in calcium absorption was positively correlated with significant increases in gut bacteria, namely the phylum Bacteroides⁶. If the adolescents in this study had continued to consume Soluble Corn Fiber, allowing for increased calcium absorption, the researchers estimated that this would lead to additional 41 mg/day retained calcium and if persistent over a year would account for an additional 15 g of calcium, or about 1.8% of total body calcium. Similar increases in calcium absorption were reported in a four-week, randomized, double-blind, placebo-controlled, crossover study in 26 free-living adolescent females who consumed 10 and 20 g/day of fiber from Soluble Corn Fiber with their habitual diet containing ≤ 800 mg/day of calcium⁶.  While the results of this human study only assessed calcium metabolism, a 12-week study conducted in rats investigated the impact of Soluble Corn Fiber on bone indices as well as calcium metabolism⁷. Compared to a cellulose control, Soluble Corn Fiber improved total bone mineral content (BMC), total bone mineral density (BMD), trabecular BMC and BMD, cortical BMC, and cortical area and thickness in the distal femur.  Bone strength of the distal femur was also significantly improved by the ingestion of Soluble Corn Fiber¹³.  In addition, a recent study by Jakeman et al. measured the dose-response of chronic soluble corn fiber intake over a 50-day period on bone turnover in healthy post-menopausal women using ⁴¹Ca methodology.  Results indicated significant increases in bone calcium retention in relation to soluble corn fiber consumption in a dose-dependent manner.  Serum bone-specific alkaline phosphatase concentrations were significantly increased at the 20 g dose versus the control (p=0.03).  (Jakeman et al, unpublished)
• Laxation: Thirty-six healthy adults who consumed 20g/day of Soluble Corn Fiber in breakfast cereal and muffins for 10 days in a randomized placebo controlled, double-blind crossover study experienced an increase in fecal weight³. Increased fecal weight was also observed in another randomized, placebo controlled, double-blind crossover study of 21 healthy overweight men who ingested 21g/day of Soluble Corn Fiber for 21 days⁴.
• Prebiotic effect: After the consumption of 21g/day of Soluble Corn Fiber for 21 days, there was a 1 log increase in Bifidobacterium in 21 healthy men compared to a no fiber control⁴. Another study in 24 adolescents noted an increase in beneficial bacteria – Bacteroides, Butyricicoccus, Oscillibacter and Dialister – which was correlated with an increase in calcium absorption when 12g/day of Soluble Corn Fiber was consumed for three weeks⁸. The significant increase in beneficial bacteria observed in human studies has been supported by in vitro studies that have used human fecal inoculum under conditions that simulate the human gastrointestinal tract^{9 10}.
• Favorable blood glucose and insulin response: Two clinical studies^{11 12} and one animal study¹³ have evaluated the glycemic effects of Soluble Corn Fiber. The postprandial glycemic response to Soluble Corn Fiber was compared to the glycemic response to glucose in 12 healthy adults in a randomized controlled crossover study⁹.  Soluble Corn Fiber had a significantly lower incremental glucose and insulin response than the glucose control.  Another acute study¹⁰ observed a significant lowering effect on postprandial blood glucose and insulin at a dose of 55g of Soluble Corn Fiber in randomized, single-blind, crossover study in 18 overweight adults compared to a full calorie control.  Finally, a series of Soluble Corn Fiber formulations investigated in an animal study were found to yield significantly lower postprandial blood glucose and insulin responses than a maltodextrin control¹¹.

What types of food is this fiber typically found in?

Soluble Corn Fiber is used in a wide variety of prepared foods, beverages, and condiments, including cereals, baked goods, candy, dairy products, frozen foods, soups, salad dressings, fruit drinks, carbonated beverages, meal replacement drinks, and flavored water.

Recommended Daily Intake

“Of the under-consumed nutrients, calcium, potassium, dietary fiber, and vitamin D are considered nutrients of public health concern because low intakes are associated with health concerns.” – Dietary Guidelines for American 2015-2020 (8^th edition).

In the United States, the recommended dietary fiber intake is 14g/1,000kcal. For an average adult, this means a daily intake of 25g (female) or 38g (male). Most Americans only consume about half of the recommended intake (13.5 and 18g, respectively). This shortage in our diet is called the fiber gap.

Given Americans’ current eating habits, closing the fiber gap without consuming fiber-enriched foods would also mean significantly increasing calorie intake.  To reach the recommended fiber intake without fiber-enriched foods, most Americans would need to increase their calorie intake by more than 500 calories per day. But meeting fiber requirements doesn’t have to mean adding calories if fiber enriched foods are consumed. Studies have shown, for example, that enriching grain foods with fiber (2.5g–5g) resulted in a fiber intake of 24.7g–39.1g/day with no caloric increase. (Nicklas et al, 2011; Jones, 2014)

Fiber-enriched foods help bridge the fiber gap while delivering excellent taste and additional metabolic benefits. The overall diet should have a mix of various fiber types.

Consuming a Variety of Fibers

Although most fibers will have more than one health-related effect, no one fiber can produce every potential health benefit. Some effects are well recognized for a large number of different fiber types, while others can be very fiber specific.  To maximize the health benefits of fiber, it is important to consume a variety of fibers.

Fibers can be found in many different foods. The amount of fiber per serving can easily be found by looking at the Nutrition Facts Panel for the Dietary Fiber line.

Additionally, the fiber content in foods like raw fruits and vegetables that do not have a nutrition label can be found here.

Gastrointestinal Tolerance

Increasing fiber intake suddenly, particularly in individuals consuming a low fiber diet, may result in gastrointestinal effects, such as an increased number of stools per week, having softer stools (but not diarrhea) or having increased flatulence. These effects are due to either bulking effects or due to the fermentation of fiber in the gastrointestinal tract. These potential effects can be minimized by increasing fiber intake more gradually to allow the gastrointestinal tract to adapt. Thus, it may be helpful to decrease fiber intake until these feelings subside and then gradually increase fiber intake until the recommended intake of 14g/1,000kcal is achieved.

If you’ve heard about fiber before, you probably know that it can be helpful for a healthy digestive system. However, the benefits of fiber go way beyond preventing or relieving constipation. There are basically two types of dietary fiber –soluble fiber and insoluble fiber. Soluble fiber slows the digestion of carbohydrate and can be beneficial for maintaining healthy blood sugar levels especially for individuals with diabetes. It’s also known for helping reduce LDL (low-density lipoprotein) cholesterol, which is known as the “bad cholesterol” that can cause heart disease. Insoluble fiber helps move things along in your digestive system, which can help prevent or relieve constipation symptoms by bulking up the stool. Another benefit of consuming fiber at each meal or snack is that fiber can help keep you fuller longer. Fiber-rich meals or snacks can create the sensation of fullness, which can be beneficial if you’re trying to lose weight or even maintain your current weight.

It’s important to pay attention to your daily fiber intake because many of us do not consume the recommended amount of fiber.  In fact, the Institute of Medicine recommends that women ages 19-50 consume 25 grams of fiber per day and males should consume 38 grams of fiber per day. After the age of 50, that number is reduced to 21 grams/day for women and 30 grams/day for men. If you’re searching for the amount of fiber on a nutrition facts label, first locate carbohydrates on the nutrition facts label.  You will find the amount of carbohydrates located near the bottom of the label. Fiber will be listed directly underneath carbohydrates because fiber is considered a form of carbohydrate. When comparing items with a nutrition facts label like bread, cereal, or breakfast bars, you should select the item with at least 2-3 grams of fiber per serving. You can also compare the amount of fiber to the percent daily value on the food label. If the percent daily value of that food item is 20 percent or greater, then that food item is a good source of fiber. If it’s below 20 percent, then that food item might not be the best source of fiber.  There are several food and nutrition apps available that will track your nutrition and fiber intake, but this food calorie calculator is a quick way to locate fiber content in foods.

Introducing more fiber into your diet should be done slowly and gradually. If you only consume 10-15 grams of fiber each day, try to add 3-5 grams of fiber each week until you reach the recommended daily amount for your age and gender. This will allow your digestive system to adjust and, hopefully, avoid any uncomfortable gas or bloating.

Amber Pankonin MS, RD, CSP, LMNT is a registered dietitian and licensed medical nutrition therapist based in Lincoln, NE. She works as a nutrition communications consultant, freelance writer, food photographer, and adjunct professor at the University of Nebraska- Lincoln. Amber shares her love for food and nutrition at Stirlist.com, an award-winning website, focusing on healthy, easy recipes for the busy cook. Amber serves on several boards including the Nebraska Academy of Nutrition and Dietetics and the Nutrition Entrepreneurs Dietetic Practice Group, and also cofounded a group to motivate female entrepreneurs in her town. You can follow her on Twitter @RDamber, Instagram, Pinterest, or connect with her on Facebook.

• Names and aliases: oat beta-glucan, oat bran fiber, oat bran soluble fiber, oat fiber, oat soluble fiber
• The chemical names and synonyms for oat beta-glucan include the following:
  • β-D-glucan
  • (1-3),(1-4)- β-D-glucan

Source

Oats

Background

People have been growing and eating oats for more than 2000 years.  Today numerous food products containing oats are marketed in the USA and around the world.  Since the late 1980’s oat beta-glucan soluble fiber has been recognized as a beneficial dietary component.  Originally it was most commonly consumed in whole oats, rolled oats and oat bran, but oat beta-glucan is now also available as an ingredient for addition to a variety of food products.  In 1997 the US Food and Drug Administration (FDA) authorized a health claim regarding beta-glucan soluble fiber from oats and reduced risk of heart disease.  Similar health claims have been authorized in other countries, including Canada, Australia and Brazil.  The European Food Safety Authority (EFSA) has also issued positive opinions regarding two health claims for oat beta-glucan, regarding cholesterol-lowering and reduced post-prandial glycemic response.

Nutritional Properties

When you eat oats or beta-glucan, the beta-glucan decreases cholesterol absorption in the intestinal tract. Beta-glucan also lowers the re-absorption of bile acids (which the body makes from cholesterol) so that your body has to use more circulating cholesterol to produce new bile acids. Lower uptake of cholesterol from the gut combined with more bodily cholesterol used for bile acid production results in reduced levels of cholesterol circulating in the blood.

Beta-glucan, which is not digested by humans, serves as a valuable substrate for fermentation by bacteria in the colon. Oat beta-glucan is a soluble fiber that is generally well-tolerated.

Physiological Benefit

1. Blood cholesterol reduction: Daily doses of at least 3 grams can reduce plasma LDL cholesterol levels significantly, when consumed as part of a healthful diet.
2. Reduced postprandial blood glucose and insulin response
3. Long term weight management: By replacing higher calorie ingredients, beta-glucan may help reduce calorie intake; it may also increase satiety

Scientific Substantiation of Benefits

• Blood cholesterol reduction: Oat beta-glucan lowers blood cholesterol and contributes to maintaining healthy blood cholesterol levels within the normal range. Overall, the data suggest that 3g/day of beta-glucan as part of a healthful diet can lower LDL cholesterol by 3-5%.  This may result in a reduction in heart disease of 3-10%, with the greatest reductions occurring in those with higher starting cholesterol levels.  The authorized health claims for heart health / cholesterol lowering are based on a daily consumption of 3g beta-glucan, the amount shown to significantly reduce plasma total and LDL cholesterol levels.  In most countries where a claim is allowed, the daily dose can be divided among three to four servings of foods.  The FDA authorized health claim requires a minimum of 0.75g per reference serving of food, for a daily intake of 3 grams.
• Favorable post prandial blood glucose and insulin response:
  • Clinical trials have demonstrated that oat and barley beta-glucan decrease postprandial glycemic responses, without disproportionately increasing postprandial insulinemic responses. Doses of 4g per 30-80g of available carbohydrates can significantly reduce postprandial glycemic response.
  • Beta-glucans are thought to improve blood glucose and insulin response by reducing the interaction between food and digestive enzymes in the stomach, delaying gastric emptying, and reducing absorption of glucose.
• Weight management benefits: While additional studies are needed, some research suggests that eating beta-glucan soluble fiber may also promote satiety and/or reduced energy intake at a subsequent meal.

What types of food is this fiber typically found in?

Whole oats, whole oat flour, rolled oats, oatmeal, oat bran

Oat beta-glucan soluble fiber is also added to beverages (smoothies, yogurt drinks, juice drinks), yogurt, nutrition bars, cereals, pasta, crackers, baked goods, soups, sauces, dressings, and dietary supplements.

Recommended Daily Intake

“Of the under-consumed nutrients, calcium, potassium, dietary fiber, and vitamin D are considered nutrients of public health concern because low intakes are associated with health concerns.” – Dietary Guidelines for American 2015-2020 (8^th edition).

In the United States, the recommended dietary fiber intake is 14g/1,000kcal. For an average adult, this means a daily intake of 25g (female) or 38g (male). Most Americans only consume about half of the recommended intake (13.5 and 18g, respectively). This shortage in our diet is called the fiber gap.

Given Americans’ current eating habits, closing the fiber gap without consuming fiber-enriched foods would also mean significantly increasing calorie intake.  To reach the recommended fiber intake without fiber-enriched foods, most Americans would need to increase their calorie intake by more than 500 calories per day. But meeting fiber requirements doesn’t have to mean adding calories if fiber enriched foods are consumed. Studies have shown, for example, that enriching grain foods with fiber (2.5g–5g) resulted in a fiber intake of 24.7g–39.1g/day with no caloric increase. (Nicklas et al, 2011; Jones, 2014)

Fiber-enriched foods help bridge the fiber gap while delivering excellent taste and additional metabolic benefits. The overall diet should have a mix of various fiber types.

Consuming a Variety of Fibers

Although most fibers will have more than one health-related effect, no one fiber can produce every potential health benefit. Some effects are well recognized for a large number of different fiber types, while others can be very fiber specific.  To maximize the health benefits of fiber, it is important to consume a variety of fibers.

Fibers can be found in many different foods. The amount of fiber per serving can easily be found by looking at the Nutrition Facts Panel for the Dietary Fiber line.

Additionally, the fiber content in foods like raw fruits and vegetables that do not have a nutrition label can be found here.

Gastrointestinal Tolerance

Increasing fiber intake suddenly, particularly in individuals consuming a low fiber diet, may result in gastrointestinal effects, such as an increased number of stools per week, having softer stools (but not diarrhea) or having increased flatulence. These effects are due to either bulking effects or due to the fermentation of fiber in the gastrointestinal tract. These potential effects can be minimized by increasing fiber intake more gradually to allow the gastrointestinal tract to adapt. Thus, it may be helpful to decrease fiber intake until these feelings subside and then gradually increase fiber intake until the recommended intake of 14g/1,000kcal is achieved.

These facts may provide you with some food for thought on adding more fiber to your diet.

How To Add Fiber To Your Diet

It’s wise to get fiber from the food you eat. To do so, pick foods that are naturally high in fiber such as fruits, vegetables, whole grains, and products that have been fortified with added fiber. Read the labels of the foods you buy and try to find those that provide 10 percent or more of the Daily Value for fiber. Eat a variety of different types of dietary fibers to get all of the benefits dietary fibers have to offer.

Fortunately, it’s easier than ever to find foods that are high in fiber. Lately, the food industry has begun adding dietary fibers to a myriad of foods and beverages that people enjoy every day. Added dietary fibers can now be found in yogurt, cereals, breads, fruit juices, milk, tortillas, baked goods, ice cream, hard and chewy candies, and nutrition supplement bars and beverages.

However, it’s important to re­member that people should try to eat a variety of different types of dietary fibers to get all the benefits that dietary fibers have to offer.

Why To Add Fiber To Your Diet

The health benefits of dietary fiber include:

• Weight management: Scientific studies consistently show that the more fiber in your diet, the lower your risk of obesity.
• Improved digestion: Some dietary fibers can help regulate your digestion and help your intestines defend you from germs.
• Lower cholesterol: Certain dietary fibers reduce the risk of heart disease by helping to lower blood cholesterol.
• Reduced glycemic response: Some dietary fibers can slow down the absorption of glucose and lower the glycemic effect of food.
• Healthy microflora: Some dietary fibers can give a boost to the beneficial bacteria in the in­testine (and defeat the bad ones) to help them fight inflammation and possibly even cancer.
• Increased mineral absorption: Certain dietary fibers help the body to better absorb minerals, especially calcium.
• Increased insulin sensitivity: Some dietary fibers have been shown to improve in­sulin sensitivity.
• Increased satiety: Re­search suggests that some fibers can encourage the body to produce hormones that leave you feeling fuller, longer.

No single fiber or food provides all of these necessary health benefits. So you need to eat a wide variety of fiber-containing foods to improve your well-being.

©iStock.com/eddieberman

Where To Find It

You can find fiber in fruit, vegetables, legumes, nuts, and whole grains. Fiber is also added to many foods and beverages, including cereal, granola bars, yogurt, and bakery products. Many studies have demonstrated the same benefits from added fiber as the naturally occurring kind. Look for dietary fibers listed in the ingredients on food packages.

What They Do

These foods help your health by reducing your risk of cardiovascular disease, lowering cholesterol levels, maintaining normal blood sugar levels after eating, increasing satiety, helping maintain normal blood pressure, protecting against certain cancers and supporting the digestive system.

How Much do You Need?

While the Daily Value for fiber shown on nutrition fact panels is currently 25 grams, the Institute of Medicine recommends consuming 14 grams of fiber daily for every 1,000 calories consumed. That means for an average 2,000-calorie daily diet, you should consume approximately 28 grams of fiber. Most adult women should consume at least 25 grams of fiber a day; men should consume at least 38 grams a day.

Nevertheless, according to U.S. Dietary Guidelines, most Americans consume only half the amount of dietary fiber they need on a daily basis.

How to Take It

If you’ve not been getting your recommended dietary fibers, you may want to increase your intake gradually to get your digestive system used to it. Doctors believe it’s best to eat a variety of types of dietary fiber every day, since all types of fiber are needed for the body to function well.

Photo credit: Squaredpixels/iStock

In the study, the researchers supplemented high-fat diets of mice with a highly digestible fiber, inulin, or a poorly digested fiber, cellulose. The feces of the mice whose diet was supplemented with inulin had higher levels of acetate, a short-chain fatty acid which is a by-product of fiber fermentation in the gut.

Researchers further investigated the role of acetate in reducing appetite by administering acetate directly into the blood stream of the mice, then observing the food intake and weight of the mice. They found that the mice with the higher levels of acetate in their brains consumed less food. The researchers concluded that, “acetate may at least in part mediate some of the obesity-protective effects of FC [fermentable carbohydrate, or fiber] rich diets directly in the central nervous system, thus suggesting that acetate may be useful as a potential anti-obesity therapeutic.” They added that the study provides a “novel insight into a mechanism through which FC may mediate appetite suppression” and that “fermentation products of FC and dietary fiber may aid in the control of body weight.”

Frost G, Sleeth ML, Sahuri-Arisoylu M, Lizarbe B, Cerdan S, Brody L, et al. The short-chain fatty acid acetate reduces appetite via a central homeostatic mechanism. Nat Commun, 2014; doi: 10.1038/ncomms4611.

The study, published in the British Medical Journal, reviewed data from two large studies, the Nurses’ Health Study, which followed 121,700 U.S. female nurses, and the Health Professional Follow-up Study, which followed 51,529 male health professionals. Li et al. examined available food frequency questionnaire data from around 3,500 participants in both studies who had available dietary information for both before and after a heart attack.

After considering other potential factors that could affect heart attack risk, including various dietary and lifestyle factors, the researchers concluded that increased fiber intake after a heart attack reduced the risk of a future heart attack. According to the researchers, “A greater increase in fiber intake was significantly associated with lower all cause and cardiovascular mortality in both sexes. Compared with participants who were in the lowest third of fiber intake in both the pre-MI [myocardial infarction, also known as a heart attack] and post-MI periods, participants in the highest third in both periods had the lowest all-cause mortality:hazard ratio.” Further, the researchers concluded that, “Overall, the benefits for increased fiber intake were strongest for fiber from cereal and grain sources.”

“This study demonstrates one of the many benefits of fiber in the diet,” said Theresa Hedrick, nutritionist for the Calorie Control Council. “Further, this study suggests that increasing dietary fiber can be beneficial for people who are protecting their heart health.”

Li S, Flint A, Pai JK, Forman JP, Hu FB, Willett WC, et al. Dietary fiber intake and mortality among survivors of myocardial infarction: prospective cohort study. BMJ, 2014; doi: 10.1136/bmj.g2659.

In the study, researchers examined the effect of dietary fiber on inflammation response in mice fed either a regular diet (4% fiber) or a low-fiber diet (<0.3% fiber). Mice were exposed to house dust mite extract, a common allergen, and monitored for an allergic reaction. The researchers found that mice eating the low-fiber diet experienced increased inflammation, meaning they had a more severe allergic reaction than the mice that were on the regular diet. Researchers concluded that these results “highlight the importance of dietary fibers” and “support the concept that intervention strategies targeting diet are a valuable approach for not only intestinal diseases but also respiratory inflammatory diseases.”

“We all know that fiber can be beneficial for gut health, but this study shows that fiber may have even more health benefits,” stated Theresa Hedrick, dietitian for the Calorie Control Council. “High-fiber diets have been associated a multitude of health benefits, and this study potentially adds one more to the list.”

Trompette A, Gollwitzer ES, Yadava K, Sichelstiel AK, Sprenger N, Ngom-Bru C, et al. Gut microbiota metabolism of dietary fiber influences allergic airway disease and hematopoiesis.Nature Medicine, 2014. 20(2): 159-165.

The findings appeared online December 19 in the British Medical Journal.

The authors reviewed more than 20 studies from 1990 to 2013 to determine the effect of dietary fiber intake on heart health and adverse events. Results of the study found that increased total fiber intake was associated with a lower risk of heart disease. When looking at specific types of fiber, the authors found that increased consumption of insoluble fiber as well as fiber from fruits and vegetables was associated with decreased risk of heart attacks and other cardiovascular events. The authors concluded that their findings were “aligned with current recommendations to increase fibre intake and showed a large risk reduction with an achievable increase in daily fibre intake.”

However, the authors stated that, “These data provide evidence relating to whole food consumption and therefore do not support consumption of foods specifically enriched in cereal or vegetable derived fibre.” This is in contrast to the numerous studies that have found that total increase in fiber intake is beneficial for overall health, no matter if it is occurs naturally or is added to food. The authors of the current study may have been limited as the information on fiber intake was taken from dietary recalls, which they acknowledged.  These dietary recalls often fail to capture the specific foods consumed, like those with added fiber. Therefore, the authors’ conclusion that foods enriched with fiber do not have the same impact as naturally occurring fibers may not be accurate.

Source: British Medical Journal
Published online, doi: http://dx.doi.org/10.1136/bmj.f6879
“Dietary fiber intake and risk of cardiovascular disease: systematic review and meta-analysis”
Authors: Threapleton, D.E., Greenwood, D.C., Evans, C.E.L., Cleghorn, C.L., Nykjaer, C., Woodhead, C., Cade, J.E., Gale, C.P., & Burley, V.J.

In a study entitled “Dietary Fiber Intake and Risk of First Stroke: A Systematic Review and Meta-Analysis”, authors Threapleton et al looked at past literature to determine if there was any association between total fiber intake and primary stroke.  The results of this meta-analysis suggest a need to increase daily fiber consumption in order to protect against risk of stroke.

According to Theresa Hedrick, a dietitian for the Calorie Control Council, this study is good because it emphasizes the importance of fiber in the diet. “Many people know the importance of fiber in digestive health, but this study shows that fiber may have even more health benefits.”

Why Fiber

Fiber-rich foods are good for you in a variety of ways:

• Increased immune support: Certain fibers can increase the levels of beneficial bacteria and reduce the levels of bad bacteria in your intestines. Different fibers have different effects, so it’s important to eat a variety of fibers.
• Increased insulin sensitivity: Viscous soluble fibers and resistant starches found in fiber-full foods can help your body to more efficiently use insulin.
• Increased satiety: When fibers ferment, they produce hormones that help you feel full longer.
• Weight management: Studies show that dietary fiber intake is lower in obese adults than lean ones.
• Increased mineral absorption: Some fibers improve the way the body absorbs minerals, especially calcium.
• Improved digestion: The short-chain fatty acids (SCFA) produced by the fermentation of dietary fibers optimize motor activity of the colon, help to regulate intestinal mobility and contribute to the defense mechanisms of the intestinal barriers. Fiber adds bulk, so it can improve regularity.
• Lowered blood cholesterol levels: Certain types of fibers (beta-glucan, psyllium, guar gum) reduce cholesterol absorption. Studies have linked a high-fiber diet with improvements in serum lipids, total cholesterol, low-density lipoprotein cholesterol (LDL-C), high-density lipoprotein cholesterol (HDL-C) and triglycerides.
• Reduced glycemic response: Viscous fibers slow glucose absorption and can lower the glycemic impact of foods for a lower rise in blood glucose levels.
• Combat cancer and inflammation: SCFAs may contribute anti-inflammation and anti-cancer benefits.

It’s important to eat a wide range of dietary fibers from different sources to get all the benefits of different types of dietary fibers. To help people get these benefits, the food industry has been adding fiber to commonly consumed foods including yogurt, cereals, breads, fruit juices, milk, tortillas, baked goods, ice cream, candies, and nutrition supplement bars and beverages.

Check the Nutrition Facts Panel on the food you buy for those with 10 percent or more of the Daily Value for fiber.

This study was not designed to make conclusions about the effects of added fibers compared to naturally occurring fibers. Using only added fibers allowed the researchers to manipulate the fiber content of the treatment bar while all other ingredients remained constant. Consequently, media reports attempting to draw conclusions about the benefits of added fibers compared to naturally occurring fibers are inappropriate.

The findings from this study do have a few caveats. The sample was small and relatively homogeneous (22 women between the age of 18-40). As a result, the findings from this study cannot be generalized to the larger U.S. population. It is also possible that the amount of fiber consumed (between 10-12 grams, far below the recommended total daily intake for fiber) may have been too low to produce significant results. Higher amounts of the same types of fiber may have been more satiating. As the authors noted, it is possible that the benefits of fiber occur after prolonged exposure which could not be determined in this study due to the short duration of each session. Furthermore, the authors do not provide information on the average amount of fiber women were consuming before the study. Ideal introduction of fiber is gradual. Thus, for some participants, the increase may have been too drastic and affected the results. Lastly, the findings from this study are inconsistent with several studies published in 2012 that have found fiber to be satiating.^2,3,4

The health benefits of fiber are numerous and well-studied. Dietary fibers have been shown to increase satiety, improve digestive health, lower blood cholesterol and blood glucose levels, and may have a protective effect against certain cancers. The most important message about fiber is variety. Although many dietary fibers produce more than one benefit, no one fiber produces all of them. Consequently, it is important to eat a wide range of dietary fibers to maximize these health benefits.

References

Karalus, M., Clark, M., Greaves, K.A., Thomas, W., Vickers, Z., Kuyama, M., Slavin, J. 2012. Fermentable Fibers do not Affect Satiety or Food Intake by Women who do not Practice Restrained Eating. Journal of the Academy of Nutrition and Dietetics, 1-7.

Overduin, J., Schoterman, M.H., Calame, W., Schonewille, A.J., Bruggencate, J.M.T. 2012. Dietary galacto-oligosaccharides and calcium: effects on energy intake, fat-pad weight and satiety-related, gastrointestinal hormones in rats. British Journal of Nutrition, 1-11.

Ranawana, V., Muller, A., Henry, C.J.K. 2012. Polydextrose: its imapact on short-term food intake and subjective feelings of satiety in males-a randomized controlled cross-over study. Eur J Nutr.

Chuang, SC., Norat, T., Murphy, N., Olson, A. et al. 2012. Fiber intake and total and cause-specific mortality in the European Prospective Investigation into Cancer and Nutrition cohort. Am J Clin Nutr, 174.