Perhaps the most talked about nutritional component, fiber has become one of the most sought after food ingredients. But as much as we hear about fiber, do we really take full advantage of all the wonderful health benefits it offers?
A typical American diet lacks the necessary amount of fiber. Lack of fiber is a growing health risk and has been implemented in the development of a wide variety of health issues. A diet low in fat and high in fiber-containing grain products, fruits, and vegetables can contribute to GI tract regulation, preventing coronary heart disease and is even associated with a reduced risk of some types of cancer.
Savvy consumers are accustomed to looking at the Nutritional or Supplement Facts and comparing the fiber content of foods. However, one should remember that the percentage of Daily Value that accompanies the amount of fiber per serving on the label is based on the minimum amount of the nutrient required to avoid deficiency, and is based on a 2,000 calorie diet. Thus, the Daily Value set for dietary fiber by the FDA is 25g per day for adults. However, most health authorities agree that adults should consume at least 30g of fiber a day, preferably 28 to 32, and even 35g. That’s up to 10g of fiber a day that might be missing from your diet if you are only set to achieve Daily Value benchmark!
What are we to do? First, set a daily fiber amount goal, which should be between 30 and 35 g a day. Discuss this number with your physician or a dietitian, especially if you are under medical supervision. Then take a critical look at your diet and estimate your current daily fiber intake. The amount of fiber is clearly displayed on the nutritional panel of your grocery items. For produce, please refer to nutritional guides, such as the USDA website (usda.gov). Once you know how much fiber is missing from your diet, you may utilize the following strategies.
1. Diet adjustment - Since all fiber is plant-derived, it all boils down to consuming enough fruits, vegetables and unrefined grains. With fruits and vegetables, 5 serving a day is a minimum, 9 is a gold standard. When it comes to grains and seeds, give preference to “whole” grains vs. conventional, usually highly refined breads, pastas and cereals. Make these adjustments and see how many grams of fiber a day you have gained. And of course, limit fat intake.
2. Dietary Supplements - In order to provide a significant amount of fiber in a supplement, the delivery form is most likely to be a powder, mixable with water or a juice (however, be aware of the added sugar in some of the juice-based beverages). Such powder could also be added to a cereal, a smoothie, almost anything. Using supplementation, it is easy to achieve the 30-35g a day level of fiber. But which supplement to use?
Fiber Cleanses- Three Easy Steps
Your choices include two types of fiber products. First, the “pharmacy isle” type fibers, such as psyllium fiber, and lately, a variety of “clear”, completely water-soluble maltodextrin-based fiber products. You could call them “fiber isolates”. Just like chemically pure isolated vitamins are taken out of the food matrix where they are accompanied by co-factors and “satellite compounds”, isolated fibers deliver just that, - fiber. These products do have some pluses. They are usually tasteless and mix easy. However, isolates are just that, isolated nutrients that do not offer the same benefits of whole food nutrients and therefore many health organizations do not suggest supplementation.
Unlike these conventional types of fiber supplements, Garden of Life offers Super Seed, a whole-food fiber supplement that contains organically grown foods, fermented and sprouted grains and legumes and delivers live beneficial probiotic cultures. We are not proponents of separating just one nutritional component of the plant from other its naturally occurring beneficial constituents. This latter thinking, although results in higher concentration of the chosen component (i.e fiber), strips the food, and essentially, you, the consumer of the benefits of the whole plant, the way nature intended.
For example, a serving of Super Seed provides over 1 g of omega-3 fatty acid ALA, thanks to flax and chia which are naturally abundant in this healthful oil. The same serving provides 7g of protein, thanks to fermented and sprouted seeds and legumes, a true nutritional “surprise” for a fiber supplement. And, finally, the total dietary fiber content per serving of Super Seed is 7 g.
More Info
