foods you consume everyday
Dietary fibers are found in lots of the foods you consume everyday – fortified yogurt, ice cream, and cereal can be good sources of fibers… Continue reading
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risk of dying
A 2011 study found that a high fiber diet reduced the risk of dying at an early age from a variety of causes, like heart disease, respiratory and infectious diseases, and cancer… Continue reading
blood pressure
Some dietary fibers do not just lower cholesterol, but they can also help to control your blood pressure… Continue reading
flatulence
When dietary fibers are hard at work improving colon health, lowering cholesterol levels, and mediating blood sugar levels, gas is created as a byproduct. So flatulence is actually a sign that fibers are working!… Continue reading
fiber per day
Although experts suggest that adults should consume 25 to 38 grams of fiber per day, the average adult only consumes 15 grams per day… Continue reading
move stool
Many dietary fibers move stool through your gut faster, whisking away potentially harmful toxins… Continue reading
colon cells
Some dietary fibers help fuel your colon cells, leading to anti-cancer and anti-inflammatory benefits… Continue reading
LDL
Although some dietary fibers can help lower your bad cholesterol (LDL) levels, they can also raise your levels of good cholesterol (HDL)… Continue reading
weight control
Dietary fibers may help with weight control. Studies have shown that lean adults are more likely to eat more fibers than obese adults… Continue reading
immune system
Some dietary fibers can boost your immune system by amplifying the good bacteria in your GI tract and getting rid of the bad… Continue reading
cholesterol levels
A high fiber diet can improve cholesterol levels, promoting heart health… Continue reading
glycemic impact
Dietary fibers can lower the glycemic impact of foods, which can be especially beneficial for people managing their blood sugar levels… Continue reading
same benefits
You can get the same benefits from dietary fibers whether they occur naturally or are added to foods… Continue reading
absorption of certain minerals
Many dietary fibers can improve your body’s absorption of certain minerals. This is especially true for calcium, a mineral known to help with proper bone health and development… Continue reading
Eight Benefits of Prebiotic Dietary Fibers Summarized in 2018 Review
February 2, 2018 — The open access article “Health Effects and Sources of Prebiotic Dietary Fiber” was published in Current Developments in Nutrition. Following a brief review of the various definitions of prebiotic, the review article provides a summary of eight health benefits of prebiotic dietary fiber including the following: Effect on hind gut bacteria … Continue reading
Talking with Patients about Fiber and their Health
January 24, 2018 — While trending diets and eating recommendations seem to be focused on elimination of specific foods or food components, it is important to advise patients on foods and ingredients they should consume – fiber being one of them. For example, numerous studies have shown fiber intake is associated with several positive health … Continue reading
Review published regarding dietary fiber in the GI tract and physiological effect
The article “The behavior of dietary fiber in the gastrointestinal tract determines its physiological effect” was published in Critical Reviews in Food Science and Nutrition. Capuano reviews the various definitions used to describe dietary fiber and notes they all refer to carbohydrate polymers that are not digested or absorbed in the upper human intestine but … Continue reading
A High-Fiber Diet Can Help Weight Loss
Common barriers for individuals that are reducing their caloric intake to lose body weight is that they feel hungry and also don’t feel like they have enough food to eat. While reducing the portion size and how often you eat certain foods may help you on your journey, there are also strategies that help reduce … Continue reading
Get More Fiber in your Diet!
The health benefits of a high fiber diet are far reaching and hard to deny. A high fiber diet is thought to be beneficial in managing weight, cholesterol and blood sugar – not to mention a reduction in risk of certain cancers. Let’s also not forget what fiber is best known for – improved gut … Continue reading
Prebiotic Fiber Benefits Described by the International Scientific Association for Probiotics and Prebiotics
In August 2017, the International Scientific Association for Probiotics and Prebiotics (ISAPP) published a consensus statement on the definition and scope of prebiotics that includes consideration of some non-digestible carbohydrates. A review of the definition of prebiotics is offered with the evidence that these compounds can manipulate the host microbiome to benefit the host. Research … Continue reading
Consensus Definition of Prebiotics Includes Role For Some Dietary Fibers
The International Scientific Association for Probiotics and Prebiotics (ISAPP) has published a consensus statement on the definition and scope of prebiotics that includes consideration of some non-digestible carbohydrates. A review of the definition of prebiotics is offered with the evidence that these compounds can manipulate the host microbiome to benefit the host. Research continues to … Continue reading
Appetite and Energy Intake Review
For your information, the article “A review of the characteristics of dietary fibers relevant to appetite and energy intake outcomes in human intervention trials” was published in the September issue of the American Journal of Clinical Nutrition. The authors summarize research to potentially elucidate properties of dietary fibers that affect appetite and energy intake. The … Continue reading
Focus on Fiber during Family Meals Month
With school back in session, it’s important to make sure that you and your children are getting enough fiber. September is also family meals month, so this is the perfect time to focus on adding more fiber to family mealtimes. The Dietary Reference Intakes recommend that adult males consume at least 38 grams of fiber … Continue reading
Fall into the Farmer’s Market
With summer coming to an end and school schedules resuming, I find myself falling back into more structured meal planning. Like many families, our summertime dinners are often simply grilled meats and vegetables paired with salads, fresh fruit and whole grain breads. But as the weather turns cooler, our dinner time choices also begin to … Continue reading
Study Reports Whole Grain and Dietary Fiber in American Diets
For your information, Kranz, et al., authored the study “Whole Grains Contribute Only a Small Proportion of Dietary Fiber to the U.S. Diet” published in Nutrients. The study evaluated data from the 2003–2004 to 2009–2010 US National Health and Nutrition Examination Survey (NHANES) to examine the relationship between whole grain (WG) foods and dietary fiber … Continue reading
Enriching Your Summer Celebrations with Fiber
Celebrate summer this year by breaking away from traditional BBQ and creating a menu that is not only tasty but healthy, too. An easy way to improve the nutrition of your menu is to focus on fiber. Fiber helps you to stay full and satisfied and is found in a variety of healthy foods like … Continue reading
Summer Harvest with Fiber
As a Registered Dietitian, even I struggle with getting the recommended amount of fiber. Did you know that men should aim for 38 grams/day and women should aim for at least 25 grams/day? However, the average intake is around 15 grams/day. Whole grains, fruits and vegetables are all good sources of dietary fiber. If you’re … Continue reading
Refuel and Recover: Don’t Forget the Fiber
It’s no secret that most people don’t get enough fiber in their daily diets. But did you know that Americans consume only about HALF of the recommended amount (which is about 25g per day for women and 38g per day for men) per day? Endurance athletes are especially susceptible to inadequate fiber intake when they … Continue reading
Prospective Study Explores The Association Of Dietary Fiber Intake And Risk Of Breast Cancer
Narita, et al., describe the findings of their study in an article titled “Dietary fiber intake and risk of breast cancer defined by estrogen and progesterone receptor status: the Japan Public Health Center-based Prospective Study” published in Cancer Causes & Control. The researchers explored possible associations between dietary fiber intake and risk of breast cancer … Continue reading
A Day’s Worth of Fiber
Fiber is a nutrient that is under-consumed by most individuals with most Americans consuming about half of the recommended intake of 14 grams of fiber per 1000 Calories. For an average adult, this means a daily intake of 25g (female) or 38g (male). Contrary to popular belief, vegetables and fruits are not the only food … Continue reading
Food and Fiber Summit – Addressing the Fiber Gap
On January 28 2014, various researchers, educators, and communications experts convened at the Food & Fiber Summit in Washington, DC. The purpose of the summit was to identify barriers to achieving the daily fiber intake recommendations and to determine ways in which healthcare providers can encourage adequate consumption. The Institutes of Medicine (IOM) have published … Continue reading
High Fiber Chef: Cooking Tips to Prepare High Fiber Foods Like a Pro
Fiber is an essential component of the human diet that provides many health benefits, including digestive health and weight management. Fiber is sometimes called “roughage”, and refers to a type of carbohydrate found in fruits, vegetables, and whole grains that are not digested by the body. The recommended daily fiber intake is 14 grams of … Continue reading
Dietary Fiber May Reduce the Risk of Pancreatic Cancer
The article “Dietary fiber intake is inversely associated with risk of pancreatic cancer: a meta-analysis” was published in the January 2017 issue of the Asia Pacific Journal of Clinical Nutrition. Mao, et al., conducted a meta-analysis of epidemiological studies to review evidence of the association between dietary fiber intake and the risk of pancreatic cancer … Continue reading
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 (8th edition). In the United States, the recommended dietary fiber intake is 14g/1,000 kcal. For an average adult, this means a daily intake … Continue reading
Psyllium
Where It Comes From 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 … Continue reading
Oat Beta-Glucan Soluble Fiber
Where It Comes From 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 … Continue reading
Chicory Root Fiber, Inulin, Oligofructose And Fructooligosaccharides (FOS)
Where It Comes From 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 … Continue reading
Digestion Resistant Maltodextrin
A Soluble Corn Fiber 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 … Continue reading
Soluble Corn Fiber (Resistant Maltodextrin)
Where It Comes From 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 … Continue reading
Polydextrose
Where It Comes From 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 … Continue reading
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 (8th edition). In the United States, the recommended dietary fiber intake is 14g/1,000kcal. For an average adult, this means a daily intake of … Continue reading
Possible Interactions between Dietary Fiber and Fat and Risk of Colorectal Cancer
The study “The Interaction between Dietary Fiber and Fat and Risk of Colorectal Cancer in the Women’s Health Initiative” by Navarro et al. explored possible associations between fiber (soluble, pectins, insoluble) and fatty acids (omega-3, DHA+EPA, and omega-6) and the risk of colorectal cancer (CRC). Researchers extrapolated data from the women’s health initiative (WHI), a … Continue reading
A Review of Physiological Function and Health Effects of Polydextrose
A review entitled “Polydextrose: Physiological Function and Effects on Health” by Ramiro do Carmo et al. was published in Nutrients. The review examines the literature regarding the health effects of polydextrose (PDX) supplementation. PDX is not hydrolyzed by digestive enzymes in the small intestine and is therefore gradually and partially fermented by colonic microbiota with … Continue reading
Dietary Fiber on the Food Label
In the U.S., information about the amount of dietary fiber per serving appears in the Nutrition Facts Panel (on the side or back of packaging) unless the product contains less than one gram of fiber and no fiber claims are made. In the U.S. products that contain at least 10% of the daily value or … Continue reading
Do Fibers Count as Calories and Carbohydrates?
We all know the importance of balancing the number of calories we eat with the number of calories we burn to help achieve and maintain a healthy weight. The number of devices that estimate how many calories you burn and the apps that help you estimate how many calories you are eating can certainly help … Continue reading
Fiber Benefits: Heart Health
As heart disease continues to be the leading cause of death for Americans, the need for healthcare providers to advise patients on lifestyle choices that can reduce the risk and complications for cardiovascular disease. One of these choices is to increase fiber consumption since Americans only consumer approximately half of the recommended daily intake of … Continue reading
Take Fiber to Heart
Most of us have heard we need to add more fiber in our diet. But did you know fiber can help build healthier hearts? Three of fiber’s properties are at the core of heart health: solubility, viscosity and fermentability. Solubility The ability of fiber molecules to dissolve in water is called solubility. Soluble fiber dissolves … Continue reading
How Meal Planning Can Help You Get Enough Fiber in Your Diet
Maintaining a healthy diet and lifestyle takes a lot of work, but one thing, in particular, can help you achieve the health goals you set for yourself: planning. For some people, planning comes naturally, but for others it takes some time and effort to make it a regular part of their lifestyle. Whether you’re scheduling … Continue reading
How To Bridge The Fiber Gap When You’re On The Go This Summer
Summer is the season for families to be outdoors and on the go. It’s also the season of fresh fruits, vegetables and grilling that can make it easy to eat a diet higher in fiber. While most Americans only consume about half of the recommended intake, the recommendation to eat a variety of fibers means … Continue reading
Study Suggests That Understanding of Dietary Fiber is Low Among Consumers Globally
For your information, “Knowledge about dietary fibre: a fibre study framework” by Guiné, et al., was published in the International Journal of Food Sciences and Nutrition. The articles describes findings from a survey that 6,000 individuals from 10 countries (Argentina, Croatia, Egypt, Hungary, Italy, Latvia, Macedonia, Portugal, Romania and Turkey) completed regarding their knowledge of … Continue reading
Fabulous Fiber: What It Is, What It Does, and Where To Get It
If a healthful diet were a high-fashion wardrobe, dietary fiber would be the sensible shoes. And, like sensible shoes, fiber isn’t glamorous, but it can take you where you need to go. What is dietary fiber? Dietary fiber is a type of complex carbohydrate that has two forms: insoluble and soluble. Humans don’t have the … Continue reading
Addressing the Fiber Gap Can Improve Gut Microbiome Diversity
In a new article from the University of Alberta, titled “The Fiber Gap and the Disappearing Gut Microbiome: Implications for Human Nutrition,” authors provide an overview of the evidence regarding dietary fibers and the microbiome. The article, which was published in Trends in Endocrinology and Metabolism, reviews data which suggests low fiber diets may reduce … Continue reading
Chicory Root Fiber, Inulin, Oligofructose And Fructooligosaccharides (FOS)
Source 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, … Continue reading
Polydextrose
Source 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 … Continue reading
Resistant Maltodextrin (Soluble Corn Fiber)
Fiber Name 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, … Continue reading
Fiber on Nutrition Facts Labels
If you want to make one healthy change in your diet starting today, start by evaluating how much fiber you’re getting in your diet. Why? Because many of us struggle to consume the recommended daily amount of fiber we should be getting in our diets. Plus, dietary fiber has so many wonderful health benefits and … Continue reading
Oat Beta-Glucan Soluble Fiber
Fiber Name(s) 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 … Continue reading
Add Fiber To Your Diet—For Good Health
It may not be the first thing most people think about when it comes to looking fit and living healthfully, but dietary fiber can be good for just about every, well, fiber of your being. These facts may provide you with some food for thought on adding more fiber to your diet. How To Add … Continue reading
How to Find Fiber in the Grocery Store
It may sound like a scientific breakthrough, but something that can help prevent heart disease, obesity and possibly cancer can easily be found in many of the foods already in your grocery store. It’s dietary fiber; certain substances that are not digested by the body. Where To Find It You can find fiber in fruit, … Continue reading
Animal Study Shows Possible Mechanism for Fiber’s Role in Reducing Appetite
ATLANTA (September 8, 2014) — Researchers find possible mechanism to explain why fiber is associated with reduced appetite, according to a new study by Frost et al. published in Nature Communications. 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 … Continue reading
Increased Fiber Intake Beneficial for Reducing Heart Attack Risk After Previous Heart Attack
ATLANTA (September 8, 2014) — Increasing your intake of fiber after a heart attack may reduce your risk of a subsequent heart attack, according to a recent study by Li et al. 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 … Continue reading
Study in Mice Shows Benefit of Fiber to Reduce Allergic Reactions
ATLANTA (April 30, 2014) — Previous studies have shown the benefit of fiber on digestive health, but according to a study published in Nature Medicine, consumption of fiber may also help with reducing inflammation caused by allergic reaction. In the study, researchers examined the effect of dietary fiber on inflammation response in mice fed either … Continue reading
Review Finds Increased Fiber Intake Reduces Heart Attacks and Other Cardiovascular Events
ATLANTA (February 12, 2014) — A recent review has found that an additional seven grams per day of dietary fiber can lower risk of heart disease by 9%. 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 … Continue reading
Increased Fiber Intake May Protect Against Risk of Stroke
ATLANTA (August 1, 2013) — A study published in Stroke found that people who ate more dietary fiber were less like to have a stroke. 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 … Continue reading
Fill Up On Fiber For Your Health
Whether you’re looking to gain health or lose weight, the food you’ll want to have more of is the kind that’s full of fiber. 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 … Continue reading
The Calorie Control Council Responds to Inaccurate Media Reports about Fiber and Satiety
Despite some media reports to the contrary, the findings presented in the study “Fermentable Fibers do not Affect Satiety or Food Intake by Women Who do not Practice Restrained Eating,”1 do not demonstrate that fiber does not lead to the feeling of fullness (also known as satiety). As the study authors noted, “The health benefits … Continue reading
Fiber-Rich Diet Linked to Longevity
People who consumed higher amounts of fiber, particularly from grains, had a significantly lower risk of dying over a nine-year period compared to those who consumed lower amounts of fiber, according to a new National Institutes of Health study. Fiber, found in whole grains, beans, nuts, vegetables and fruits aids the body with bowel movements, … Continue reading
Fiber Does Your Body Good
An apple a day may keep the doctor away but according to a group of Australian researchers, a fiber-rich diet could hold the key to keeping asthma, diabetes and arthritis at bay. Scientists at Sydney’s Garvan Institute of Medical Research say that fiber boosts the immune system so it can better combat inflammatory diseases. When … Continue reading
