I'm a fan of fiber. In addition to keeping your GI system happy and healthy, fiber helps fill you up and ward off hunger--if Mother Nature put it in your food, that is. When fiber is added to processed foods by manufacturers, a new short-term study found that this functional fiber lacks the same hunger-busting benefits--and might even cause discomfort. This "stealth" fiber is added to foods like granola and snack bars, breads, crackers, cereals, and even yogurt in the past few years. Inulin, polydextrose and maltodextrin are among the added fibers used by food manufacturers to add health benefits to foods. Back in 2010 I wrote about the adverse reactions I have with inulin, so I avoid it and other forms of functional fiber to prevent bellyaches and bloating. The women in the study, who were given four snack bars with no added fiber and one with extra fiber, had the same reactions. When they consumed a high-fiber bar, they felt no difference in hunger levels versus when they ate the low-fiber bar, but they did report more gas and bloating. I understand the appeal of added fiber foods. But if you're eating a well-balanced diet with plenty of whole grains, fruits, and vegetables, consuming the recommended 25-35 grams of fiber daily is within reach. Let's look at a sample meal plan to see how fiber adds up:
Looking for ways to naturally increase fiber intake?
*Walnuts do contain fiber, as a reader noticed, but in one tablespoon there is only a scant amount. |
More From SparkPeople
|
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
.jpg)
