American food manufacturers know that savvy, health-conscious consumers want more fiber. Consequently, they are adding fiber to just about anything that comes in a container. This includes ice cream, smoothies, yogurt, juices, snack bars, cookies, cakes, pastas, brownies, beverages, dietary supplements, and even jelly beans. The higher the grams of fiber, the better! A good goal for fiber per serving is 2.5 grams. An excellent one is 5.0 grams or more.
High fiber counts are sometimes jokingly called high fiber rather than high fiber. This is because it is accomplished by “magically” adding a variety of powdered or gelatinous substances to packaged food recipes. The substances can be any combination of chemically treated, synthetically created and / or powdered natural fiber sources. They all conform, 100%, to the FDA definition of fiber, which is a plant substance that is indigestible or resistant to digestion.
Fifty years ago, before the marriage of high technology and agriculture, most people thought of fiber as “fodder,” the indigestible, woody part of a plant found in vegetables, fruits, greens, and whole grains. In addition to providing bulk without calories, forage also provides antioxidants, vitamins, minerals, and phytochemicals.
Strong scientific evidence links fiber to almost all types of health benefits. It has been shown to lower the risk of heart disease by increasing HDL (the healthy cholesterol) and lowering LDL (the lousy cholesterol). It can prevent or help treat type 2 diabetes by slowing digestion, spreading high blood sugar levels, and preventing insulin resistance. It can lower blood pressure. It can prevent certain cancers, especially colon cancer. It can prevent constipation and hemorrhoids. It can prevent overweight and obesity by suppressing hunger and creating a feeling of fullness in the stomach. The list of benefits goes on. You understand the essence.
That said, most Americans don’t get enough fiber to reap these benefits. The recommended daily goal for women is 25 grams of fiber, but the typical girl only eats about 13-14 grams. The recommended daily goal for men is 38 grams of fiber, but the typical guy only eats about 15-17 grams. Herein lies the sales pitch for food manufacturers who make it quick, cheap, and easy to increase your daily fiber intake.
Here too lies the controversy for consumers. Does a processed fiber substance really work or count in the same way as whole unprocessed forage does? In many cases, the volume is reduced and the antioxidant, vitamin and phytochemical properties are removed or drastically changed. Do you get the same protections that “real” unaltered foods offer? All we know for sure is that processed foods never end up being good for us. However, fiber is often not recognized as a food that can be processed. Rather, all fiber is perceived as good and desirable.
A handful of studies are beginning to hint at important differences between processed and “real” fibers. Contrary to claims, many processed fiber products, for example, do not produce a feeling of fullness after eating them. Consequently, they do not help control hunger or control weight. Also, depending on the type and amount of processed fiber ingested, the results are mixed with respect to the promise of better digestion and regularity. And there is a growing sense that more grams of processed fiber might be needed to match the effect of unprocessed fibers.
Clearly, more research is needed. In the meantime, education is your best tool for evaluating fiber claims on product and commercial labels. Keep in mind that nutrition labels only provide a total fiber count. They do not distinguish between whole and processed fibers or between real and chemically altered fibers. The most helpful skill is learning to distinguish and identify the types of fiber found in your packaged foods and beverages. The only place to find this information is the ingredient list. The ingredient list is likely the smallest print on the package and is sometimes hidden under a flap.
Here is a brief description of the common ingredients that could be included that are technically counted as fiber:
Powdered natural fibers are derived from a wide range of forage sources including psyllium, flax, rice, oats, fruits, wheat flour, bran, seeds, and others. These powdered substances can have any consistency, from a flour-like powder to something more granular or lumpy.
Modified starch is a white powder derived from starchy vegetables, most commonly corn, but can also be potato, rice, barley, or other sources. Modified starch is physically, enzymatically, or chemically treated to become resistant starch (making it indigestible). Starch increases the viscosity of foods and improves stability due to temperature variations.
Inulin (not insulin) and oligofructose are gelatinous substances with a creamy white color. They are clustered because they have a similar chemical structure dominated by fructose molecules. Inulin is typically derived from chicory roots. Inulin and oligofructose are not digested in the stomach (rationale for labeling them as fibers) and instead go directly to the colon where bacterial growth is promoted. Due to bacterial action, these substances are also called probiotics. Inulin is often found in dairy products.
Polydextrose is an odorless white powder made synthetically by connecting chains of glucose (dextrose) with chemical bonds that are resistant to digestive enzymes. (Again, this is why it is called fiber.) Polydextrose is also a lower calorie sugar and / or fat substitute.
Vegetable gums are indigestible powders. They include guar gum and acacia gum.
Another option is to simply eat your vegetables. Vegetables are always available as whole, unprocessed products. Check out below for the sheer dose of fiber you get from just half a cup of fiber, the dated but still relevant and useful term for fiber that hasn’t been altered by a chemist or machine.
Fruit: 1.1 grams
Dark green vegetables: 6.4 grams
Orange vegetables: 2.1 grams
Vegetables: 8.0 grams
Starchy vegetables: 1.7 grams
Other vegetables: 1.1 grams
Whole grains: (1 ounce) 2.4 grams