Fiber-Added Foods Don't Stop Hunger
Those fiber-added cereal bars and cookies you love might not help you eat less throughout the day, a small study concludes, but that doesn't mean a fiber-rich diet doesn't have benefits.
By Annie Hauser, Senior Editor
WEDNESDAY, August 1, 2012 — Fiber-enriched processed foods won't help you feel fuller longer, a small study published in the Journal of the Academy of Nutrition and Dietetics finds.In the study, 22 women who ate high-fiber breakfast bars in the morning were just as hungry at lunchtime as the days they ate low-fiber breakfast bars. Their food intake for the rest of the day past lunch was similar as well. True to fiber form, the high-fiber breakfasts did cause more gas and bloating, however.
But these findings are not a reason to eat less fiber, senior researcher Joanne Slavin, RD, professor at the University of Minnesota told Reuters Health. "It's hard to get people to eat enough fiber. It's one of our shortfall nutrients," she says. "I think putting fiber into foods that people will actually eat is a good thing."
The U.S. Department of Agriculture recommends that women consume 20 grams to 25 grams of fiber per day and men at least 30 grams. It's estimated that most adults eat around 12. The bars in the study contained 10 grams each.
For a food to be labeled "a good source of fiber," it only has to have 3 grams per serving, FDA regulations say. This relatively low threshold has prompted some experts to question whether fiber-enriched foods are beneficial at all. "It would be nice if these foods had an effect on satiety," Slavin said in her interview with Reuters. If a food has 9 grams or 10 (or more) grams of fiber per serving, Slavin says that's a tip-off that it's a processed or added fiber — definitely not a reason to not eat it, but something to be aware of.
Overall, Slavin says that fiber-added bars are fine to include in a healthy eating plan, but the focus should be on whole foods that contain fiber, such as fruits, vegetables, and grains, and provide a range of nutrients along with a fiber boost.
Naturally Fiber-Rich Foods
If fiber makes you think of nothing but Metamucil and those Jamie Lee Curtis Activia yogurt commercials, fear not: There's plenty of the stuff available in fresh, whole foods on top of the supplements and fiber-added meals. All whole grains, such as oatmeal, brown rice, and whole-wheat bread, have fiber. All fresh fruits and vegetables do, too. Here are just a few foods that are particularly high in fiber with more than 3 grams per serving:
For more fitness, diet, and weight loss news, follow @weightloss on Twitter from the editors of @EverydayHealth.
But these findings are not a reason to eat less fiber, senior researcher Joanne Slavin, RD, professor at the University of Minnesota told Reuters Health. "It's hard to get people to eat enough fiber. It's one of our shortfall nutrients," she says. "I think putting fiber into foods that people will actually eat is a good thing."
The U.S. Department of Agriculture recommends that women consume 20 grams to 25 grams of fiber per day and men at least 30 grams. It's estimated that most adults eat around 12. The bars in the study contained 10 grams each.
For a food to be labeled "a good source of fiber," it only has to have 3 grams per serving, FDA regulations say. This relatively low threshold has prompted some experts to question whether fiber-enriched foods are beneficial at all. "It would be nice if these foods had an effect on satiety," Slavin said in her interview with Reuters. If a food has 9 grams or 10 (or more) grams of fiber per serving, Slavin says that's a tip-off that it's a processed or added fiber — definitely not a reason to not eat it, but something to be aware of.
Overall, Slavin says that fiber-added bars are fine to include in a healthy eating plan, but the focus should be on whole foods that contain fiber, such as fruits, vegetables, and grains, and provide a range of nutrients along with a fiber boost.
Naturally Fiber-Rich Foods
If fiber makes you think of nothing but Metamucil and those Jamie Lee Curtis Activia yogurt commercials, fear not: There's plenty of the stuff available in fresh, whole foods on top of the supplements and fiber-added meals. All whole grains, such as oatmeal, brown rice, and whole-wheat bread, have fiber. All fresh fruits and vegetables do, too. Here are just a few foods that are particularly high in fiber with more than 3 grams per serving:
- Raspberries and other berries
- Air-popped popcorn
- Raw fruits with edible skins
- Beans
- Artichokes
- Green peas
- Nuts
- Sweet potatoes
- Dried fruit
For more fitness, diet, and weight loss news, follow @weightloss on Twitter from the editors of @EverydayHealth.
Last Updated: 08/01/2012 www.everydayhealth.com
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