The benefits of fibre

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: fibre.

There’s even a term for trying to meet or exceed the recommended daily fibre intake: fibremaxxing.

“I think fibre will be the next protein,” PepsiCo CEO Ramon Laguarta said during a recent conference call with investors. “Consumers are starting to understand that fibre is the benefit that they need.”

FIBRE’S BENEFITS

Unlike muscle-building protein, fibre 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.

“Folks don’t want to talk about it at a dinner party,” said Debbie Petitpain, a registered dietitian nutritionist and a spokeswoman for the Academy of Nutrition and Dietetics.

There are two main types of fibre. Soluble fibre dissolves in water and forms a gel-like material that feeds gut bacteria. It’s found in foods like oats, peas, beans, apples and carrots. Insoluble fibre doesn’t dissolve in water and moves food through the digestive system. It’s found in whole wheat flour, popcorn, wheat bran, nuts, green beans and potatoes.

Studies have shown that fibre lowers cholesterol levels, regulates blood sugar and promotes weight loss, since high-fibre 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.

HOW MUCH FIBRE DO WE NEED?

Most people in Western countries could use more fibre 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 US Department of Agriculture’s guidelines, adults should aim for 14 grams of fibre for every 1,000 calories they consume. That’s about 25 grams of fibre for women and 38 grams for men each day.

For reference, a banana contains 3.2 grams, according to the USDA. One-half cup of avocado contains 5 grams of fibre, and 1 cup of lima beans contains 13.2 grams.

WHAT ARE GOOD WAYS TO INCREASE FIBRE?

Kersten said long-term studies about the benefits of fibre have looked at the consumption of whole foods and not packaged products with added fibre.

“The way it is consumed as an additive and part of a diet that doesn’t contain a lot of fibre may be different than a naturally fibre-rich diet,” Kersten said. “You can eat a very processed, Western diet and consume foods that are enriched, but we don’t know if it confers the same benefit.”

Whole foods also help the body in other ways, Petitpain said. An American apple contains 4.8 grams of fibre as well as water, vitamins and minerals, for example.

Here are some recommendations from the Mayo Clinic for adding fibre to your diet:

— Choose a breakfast cereal with 5 grams or more of fibre a serving. Top it with a sliced banana or berries.

— Choose breads with at least 2 grams of fibre per serving and try other grains like brown rice, whole-wheat pasta and quinoa.

— When baking, substitute whole-grain flour for white flour. Add wheat bran to muffins and cookies.

— Try to eat five or more servings of fruit and vegetables daily. If you eat canned fruit, make sure it’s canned in fruit juice and not syrup, and make sure canned vegetables are low in sodium.

THINK TWICE ABOUT FIBREMAXXING

There is no defined upper limit for fibre intake, Kersten said. But increasing fibre can cause painful gas and bloating, especially if it’s done quickly.

Petitpain said people should increase their fibre intake gradually and drink plenty of water.

“You’re feeding gut bacteria a food, and you can’t break it down. You rely on them, and if you give them second, third and fourth servings, there’s not enough of them to handle the extra load,” Petitpain said.

Certain populations should also be extra careful about their fibre 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 fibre contain those ingredients.

More broadly, Kersten questions the trend of focusing on one nutrient, whether it’s protein or fibre.

“We don’t 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,” he said.