As mentioned previously, fiber is good for you. It can help you: - stay full
- get or maintain a healthy weight
- lower your cholesterol
- control blood sugar
- stay regular, etc.
The average American only eats 15 grams of fiber per day... far short of the 19 - 38 grams recommended. (How does your diet stack up? Check out Tables 2 & 3 for recommended intake & amounts in common foods at http://www.ext.colostate.edu/pubs/foodnut/09333.html.)
In response, manufacturers are adding fiber to traditionally low or no fiber foods (juices, drink mixes, sweeteners, etc.). How does added fiber compare to the natural version?
Types:
- Dietary Fiber: Is found in all plant-based foods & often contains of a combination of:
* Soluble fiber-- Helps slow food passage, slow blood sugar absorption, & lower cholesterol. Examples--beans, oat bran, barley, peas, fruits, veggies.
* Insoluble fiber-- Acts as a natural laxative. Examples--whole grains, wheat bran, fruit or veggie skins & peels, beans, nuts, seeds.
- Functional (or Added) Fiber: A synthetic fiber often capable of adding a sweet or creamy quality to a product. Inulin, chicory root, & soluble corn fiber are common.
Concerns:
- Nutritionists are unsure whether added fiber is equally effective (or effective at all).
- Eating processed foods with added fiber INSTEAD of naturally fibrous foods can cause you to miss out on the other healthy components.
- Processed foods with added fiber may have more calories & fat than naturally fibrous foods.
- Some common prescription medications can be negatively impacted by fiber supplements. Please check with your primary care provider or pharmacist.
For info, tips, & recipes to add more fiber to your diet:
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