U.S. consumers who have had their fill of finding protein added to everything from cereal to ice cream are about to meet the next big food fad: fiber. Americans have been boosting their protein intake for years; even Pop-Tarts and Starbucks are selling protein-enhanced products. But the number of new products promoted with high or added fiber saw a big uptick in the U.S. this year, according to market research firm Mintel. Hundreds of videos on social media celebrate the benefits of dietary fiber and share recipes to help viewers get more of it. There\u2019s even a term for trying to meet or exceed the recommended daily fiber intake: fibermaxxing.<\/p>\n
\u201cI think fiber will be the next protein,\u201d PepsiCo CEO Ramon Laguarta said during a recent conference call with investors. \u201cConsumers are starting to understand that fiber is the benefit that they need.\u201d Unlike muscle-building protein, fiber isn’t sexy. It’s a carbohydrate found in plants that your body can’t break down. It helps feed gut bacteria and move food through the digestive system. \u201cFolks don\u2019t want to talk about it at a dinner party,\u201d said Debbie Petitpain, a registered dietitian nutritionist and a spokeswoman for the Academy of Nutrition and Dietetics.<\/p>\n
There are two main types of fiber. Soluble fiber dissolves in water and forms a gel-like material that feeds gut bacteria. It\u2019s found in foods like oats, peas, beans, apples, and carrots. Insoluble fiber doesn\u2019t dissolve in water and moves food through the digestive system. It\u2019s found in whole wheat flour, popcorn, wheat bran, nuts, green beans, and potatoes. Studies have shown that fiber lowers cholesterol levels, regulates blood sugar, and promotes weight loss, since high-fiber foods tend to make eaters feel more full. It may also protect against heart disease, diabetes, diverticulitis, and colon cancer, according to the American Heart Association.<\/p>\n
Petitpain said rising use of GLP-1 weight loss drugs could be one reason for the renewed focus on fiber, since GLP-1s naturally slow digestion and fiber can prevent constipation. She said fiber has seen similar spikes in interest when people wanted to alleviate symptoms from high-fat diets like Atkins or keto.<\/p>\n
Most people in Western countries could use more fiber because their diets are low in vegetables, fruits, and whole grains, said Sander Kersten, director of the Division of Nutritional Sciences at Cornell University. Under the U.S. Department of Agriculture\u2019s guidelines, adults should aim for 14 grams of fiber for every 1,000 calories they consume. That\u2019s about 25 grams of fiber for women and 38 grams for men each day. Petitpain said Americans generally only get about two-thirds of that amount. For reference, 1 cup of raspberries contains 8 grams of fiber, while a banana contains 3.2 grams, according to the USDA.<\/p>\n
Kersten said long-term studies about the benefits of fiber have looked at the consumption of whole foods and not packaged products with added fiber. Whole foods also help the body in other ways, Petitpain said. An apple contains 4.8 grams of fiber as well as water, vitamins, and minerals, for example. Here are some recommendations from the Mayo Clinic for adding fiber to your diet:<\/p>\n
There is no defined upper limit for fiber intake, Kersten said. But increasing fiber can cause painful gas and bloating, especially if it’s done quickly. Petitpain said people should increase their fiber intake gradually and drink plenty of water. Certain populations should also be extra careful about their fiber intake, Petitpain said. People who are sensitive to gluten or allergic to foods like soy, shellfish, or psyllium husk should read labels carefully since some foods with added fiber contain those ingredients.<\/p>\n
More broadly, Kersten questions the trend of focusing on one nutrient, whether it’s protein or fiber. \u201cWe don\u2019t need nutrients, we need foods. Ultimately, what you want to be striving for is a healthy diet, and you should choose foods that are considered to be an important part of a healthy diet,\u201d he said.<\/p>\n
A: Fibermaxxing refers to the practice of trying to meet or exceed the recommended daily fiber intake.<\/p>\n
A: Dietary fiber helps feed gut bacteria, moves food through the digestive system, lowers cholesterol levels, regulates blood sugar, and promotes weight loss.<\/p>\n
A: The recommended daily intake of fiber is 25 grams for women and 38 grams for men, based on the U.S. Department of Agriculture\u2019s guidelines.<\/p>\n
A: Good sources of fiber include fruits, vegetables, whole grains, and legumes. Examples include raspberries, bananas, apples, oats, peas, beans, and carrots.<\/p>\n
A: While there is no defined upper limit for fiber intake, increasing fiber too quickly can cause painful gas and bloating. It’s recommended to increase fiber intake gradually and drink plenty of water.<\/p>\n","protected":false},"excerpt":{"rendered":"
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