American food manufacturers know that smart, health-conscious consumers want more fiber. Consequently, they are adding fiber to almost everything that comes in a container. This includes ice cream, milkshakes, yogurt, juice, snack bars, cookies, cakes, pastries, brownies, beverages, dietary supplements, and even jelly beans. The higher the grams of fiber, the better! A good target for fiber per serving is 2.5 grams. An excellent one is 5.0 grams or more.
High fiber counts are sometimes jokingly referred to as high fiber instead of high fiber. This is because it is achieved by “magically” adding a variety of gelatinous or powdery substances into packaged food recipes. The substances can be any combination of chemically treated, synthetically created and/or powdered natural fiber sources. All of them conform 100% to the FDA definition of fiber, which is a plant-based 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 woody, indigestible part of a plant found in vegetables, fruits, legumes, and grains integrals. In addition to providing bulk without calories, roughage also provides antioxidants, vitamins, minerals, and phytochemicals.
Strong scientific evidence links fiber to nearly every type of health benefit. It has been shown to reduce the risk of heart disease by increasing HDL (healthy cholesterol) and lowering LDL (bad cholesterol). It can prevent or help treat type 2 diabetes by slowing digestion, dispelling high blood sugar levels, and preventing insulin resistance. It can lower blood pressure. It can prevent certain types of cancer, 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 advantages goes on. You get the gist.
That said, most Americans don’t eat 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 to 17 grams. Herein lies the selling point for food manufacturers who make increasing your daily fiber intake fast, cheap, and easy.
Here too lies the controversy for consumers. Does a processed fiber substance really work or does it count in the same way as raw whole forage? In many cases, the volume is reduced and the antioxidant, vitamin and phytochemical properties are eliminated or drastically changed. Do you get the same protections that unaltered “real” food offers? All we know for sure is that processed foods never end up being good for us. Fiber, however, is not normally recognized as a food that could 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 result in 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 eaten, 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 may 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 made on product labels and in commercials. Please note that Nutrition Facts 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 useful skill is learning to distinguish and identify the types of fibers found in packaged foods and beverages. The only place to find this information is in the ingredient list. The ingredient list is likely to be the smallest print on the package, and is sometimes hidden under a flap.
Here is a brief overview of common ingredients that might be included and 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 pulverized substances can have any consistency, from a flour-like powder to something that is more grainy or coarse.
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 convert it into a resistant starch (which makes it indigestible). Starch increases the viscosity of foods and improves stability due to temperature variations.
Inulin (not insulin) and oligofructose are creamy white gel-like substances. They are grouped together because they have a similar chemical structure dominated by fructose molecules. Inulin is generally derived from chicory roots. Inulin and oligofructose are not digested in the stomach (the reason 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 known as 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’s called a fiber.) Polydextrose is also a low calorie substitute for sugar and/or fat.
Vegetable gums are non-digestible powders. They include guar gum and gum arabic.
Another option is to just eat your vegetables. Vegetables are always available as whole, unprocessed products. See below for the huge dose of fiber you get from just a half cup of roughage, the old-fashioned but still relevant and useful term for fiber that hasn’t been altered by a chemical 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