U.S. consumers enjoy discovery added protein The next big food trend is fiber in everything from cereal to ice cream.
Americans have been increasing their protein intake for years. Even Pop-Tarts and Starbucks sell protein-fortified products. However, the number of new products advertised is High in fiber or has added fibers According to market research team Mintel, the US has seen a significant increase this year. Hundreds of videos on social media extol the benefits of dietary fiber and share recipes to help viewers eat more fiber.
There’s even a term “fiber maxing” that refers to striving to meet or exceed your recommended daily intake of fiber.
“I think fiber is going to be the next protein,” PepsiCo CEO Ramon Laguarta said on a recent conference call with investors. “Consumers are beginning to understand that fiber is a necessary benefit for them.”
fiber benefits
Unlike protein that builds musclefiber is not sexy. the carbohydrates It is found in plants that cannot be broken down by the body. It feeds the intestinal bacteria and helps move food through the digestive system.
“People don’t want to talk about it at dinner parties,” says Debbie Petitpain, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
There are two main types of dietary fiber. Soluble dietary fiber dissolves in water to form a gel-like substance that serves as food for intestinal bacteria. Found in foods such as oats, peas, beans, apples, and carrots. Insoluble fiber does not dissolve in water and transports food to the digestive system. Found in whole wheat flour, popcorn, wheat bran, nuts, green beans, and potatoes.
This article is part of AP’s Be Well coverage, which focuses on wellness, fitness, diet and mental health. Read more Hope you are well.
Research has shown that fiber lowers cholesterol levels, regulates blood sugar levels, and promotes weight loss, as foods high in fiber tend to make you feel fuller. It may also protect against heart disease, diabetes, diverticulitis, and colon cancer, according to the American Heart Association.
Petitpain said the increased use of GLP-1 weight loss drugs may be one reason for the renewed focus on fiber, since GLP-1 naturally slows down digestion and fiber can help prevent constipation. She said interest in dietary fiber has similarly surged as people seek to alleviate symptoms caused by high-fat diets such as the Atkins and keto diets.
How much dietary fiber do I need?
Sander Kersten, director of nutritional sciences at Cornell University, said most people in Western countries should be able to get more fiber because their diets are low in vegetables, fruits and whole grains.
According to USDA guidelines, adults should aim to consume 14 grams of fiber for every 1,000 calories consumed. This equates to approximately 25 grams of dietary fiber for women and 38 grams for men per day. Petitpin said Americans generally only receive about two-thirds of that amount.
For reference, one cup of raspberries contains 8 grams of fiber, and a banana contains 3.2 grams, according to the Department of Agriculture. Half a cup of avocado contains 5 grams of fiber, and 1 cup of lima beans contains 13.2 grams. Fiber One is a bran cereal with 18 grams of fiber in 2/3 cup.
What is a good way to increase dietary fiber?
Kersten said that long-term studies on the benefits of fiber have focused on eating whole foods, which is not the case. packaged products Added dietary fiber.
“The way it’s consumed as an additive and as part of a low-fiber diet can be different than a diet that’s naturally rich in fiber,” Kersten says. “You can eat a highly processed Western diet, or you can consume more nutritious foods, but we don’t know if it will provide the same benefits.”
Whole foods help your body in other ways, Petitpain says. For example, an apple contains 4.8 grams of fiber, as well as water, vitamins, and minerals.
Here are some Mayo Clinic recommendations for adding fiber to your diet.
— Choose breakfast cereals with at least 5 grams of fiber per serving. Top with sliced bananas or berries.
— Choose breads with at least 2 grams of fiber per serving, and try other grains like brown rice, whole-wheat pasta, and quinoa.
— When baking, use whole wheat flour instead of white flour. Add wheat bran to muffins and cookies.
— Try to eat at least 5 servings of fruits and vegetables each day. If you eat canned fruit, make sure it’s canned with fruit juice rather than syrup, and use canned vegetables that are low in sodium.
Think twice about fibermax
Kersten says there’s no hard limit to fiber intake. However, increasing fiber can cause painful gas and bloating, especially if done in a hurry.
Petitpin said people should gradually increase their fiber intake and drink plenty of water.
“You’re feeding your gut bacteria, but they can’t break it down. They’re dependent on your gut bacteria, so even if you feed them a second, third, fourth time, they don’t have enough to handle the extra load,” Petitpain says.
Certain people also need to be especially careful with their fiber intake, Petitpain said. If you are sensitive to gluten or allergic to foods such as soy, shellfish, or psyllium husk, you should read labels carefully as some foods containing dietary fiber contain these ingredients.
More broadly, Kersten questions the tendency to focus on one nutrient, whether it’s protein or fiber.
“What we need is food, not nutrients. Ultimately, what you want to strive for is a healthy diet, and you should choose foods that are considered an important part of a healthy diet,” he said.
