Fabulous Fiber!
Many Americans may know that fiber is important for good health; however, most fall short of
consuming the recommended amounts. Currently most American adults are consuming less than
half the recommended amount of total fiber each day, falling far short of the recommended amount
of 20-35 grams daily.
What is Fiber?
Fiber is a part of plant foods that the body cannot digest. It is mainly found in fruits, vegetables,
whole grains, legumes (beans and peas), nuts and seeds. While fiber is not digested by our bodies, it
helps aid in the digestive process. Fiber is classified as either soluble or insoluble, with both types
of fiber providing health benefits.
Soluble fiber dissolves in water and may benefit the body’s use of some
nutrients. Soluble fiber can help slow absorption of glucose and decrease
absorption of cholesterol. Good sources of soluble fiber include whole grain
oats, bran, beans, peas, rice, fruits and vegetables.
Insoluble fiber does not dissolve in water and passes through the digestive
system mostly intact. Significant sources of insoluble fiber include whole wheat
breads and cereals, most other whole grains, cabbage, green beans, carrots and
cauliflower.
A diet high in total fiber can have significant health benefits. Foods containing fiber are often good
sources of other essential nutrients and low in fat, saturated fat and cholesterol. Soluble fiber has
been shown to lower serum cholesterol when eaten as part of a diet low in saturated fat and
cholesterol. Soluble fiber may also help maintain blood sugar levels by curbing the rise in blood
sugar concentrations that occur after we eat. Insoluble fiber is an important aid in normal intestinal
function by helping to keep things moving through the intestinal tract. Several studies have
reported an inverse association between total fiber intake and both cardiovascular and all cause
mortality. That means that those with the highest intakes of total fiber had the lowest rates of
cardiovascular events and death from all causes. High fiber diets have also been reported to be
associated with lower blood pressure and lower risk of obesity. A high fiber diet is often lower in
calories since fiber-rich foods provide satiety and can help you feel full longer. Finally,
epidemiological evidence links diets high in fiber to reduced risk of some cancers of the intestinal
tract. Even though we may not be currently consuming the recommended amounts of fiber, it is an
important nutrient.
Fiber with Flavor
Certain foods, such as Welch’s 100% Grape Juice with Fiber, provide a convenient, great tasting
way to help reach daily fiber recommendations. Welch’s 100% Grape Juice with Fiber offers a good
source of fiber – fortified with 3 grams of soluble fiber per 8-ounce serving to provide 10% of the
Daily Value. It tastes delicious - just like Welch’s “original” 100% Grape Juice - and is also
naturally packed with protective antioxidants that come from Welch’s own Concord grapes to help
maintain cardiovascular health. So, Welch’s 100% Grape Juice with Fiber provides heart healthy
benefits and the additional benefit of added fiber for a healthy digestive system.
So be sure to look at the nutrition facts panel on all food labels to check fiber content and include a
variety of foods with fiber as part of your healthy diet.
Sources:
1. United States Department of Health and Human Services and United States Department of
Agriculture. Dietary Guidelines for Americans, 2005. 6th Edition. U.S. Government
Printing Office, Washington , DC . January 2005.
2. Van Horn L. Fiber, Lipids and Coronary Heart Disease: A Statement for Health
Professionals from the Nutrition Committee, American Heart Association. Circulation.
1997;95:2701-2704.
3. Marlett JA, McBurney MI, Slavin, JL. Position of the American Dietetic Association:
Health Implications of Dietary Fiber. Journal of the American Dietetic Association.
2002;102:993-1000.
4. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty
Acids, Cholesterol, Protein and Amino Acids. National Academies Press, Washington , D.C.
September 2002.