Frequently Asked Questions
- What is fiber?
- What's the difference between soluble and insoluble fiber?
- What are the health benefits of fiber?
- How much fiber do I need?
- What's the difference between "whole grain" and "whole grain fiber"?
- How can I get the fiber I need?
- What is the definition of high fiber?
- How can I increase my fiber intake if I'm on a "Low Carb" diet?
- Should I still increase my fiber intake, even if I'm regular?
- When is the best time of day to have fiber?
- How quickly can I add fiber to my diet?
- Will I experience any side effects as I increase my fiber intake?
What is fiber?
Why the fuss about fiber? Fiber has many health benefits, such as reducing the risk of heart disease, diabetes, diverticular disease, and constipation. According to the FDA’s newly revised dietary guidelines, adults should be getting a minimum of 25-30 grams of dietary fiber a day. But what is fiber—where does it come from and how does it work?
Fiber is a complex carbohydrate found in foods that come from plants, such as fruits, vegetables, beans and whole grains. There is no dietary fiber in meat or dairy products. Unlike other kinds of carbohydrates, fiber is not digestible and has no calories. That’s right, fiber has no calories! It moves through the digestive system without being absorbed, improving digestion and promoting natural regularity and intestinal health.
What is the difference between soluble and insoluble fiber?
In the old days, fiber was simply known as roughage. These days, dietary experts agree there are two kinds of fiber: soluble and insoluble. Both are essential to good health and digestion.
Soluble fiber absorbs water and forms a gel-like substance which traps food, fats, sugars and cholesterol in the stomach and softens the stool. You can think of soluble fiber as a sponge, helping to slow the rate of glucose digestion and absorbing cholesterol in your intestine.
Insoluble fiber moves through your digestive system quickly. It aids regularity by adding bulk to the stool. It’s often compared to a broom that cleans out your intestines. By helping prevent constipation and moving food through the colon, insoluble fiber speeds toxins out of the digestive system faster and promotes better overall digestive health.
Luckily, both kinds of fiber can be found in many healthy foods—especially food that includes whole grains, such as Gnu Bars.
What are the health benefits of fiber?
Studies show that people who consume high-fiber diets have a lower incidence of cardiovascular disease, diverticular disease, and certain cancers than people with low fiber intakes. While researchers are still trying to find out the specific links between fiber and disease prevention, we know that eating more fiber is an excellent way to promote natural regularity. Other proven benefits include:
- Better digestive health.
Dietary fiber can reduce the occurrence of digestive disorders and constipation and alleviate symptoms of disorders such as diverticulosis and Irritable Bowel Syndrome. - Fiber helps with weight control in many ways. Fiber fills you up without being fattening. It stays in your stomach longer, absorbing water and making you feel full. It also keeps insulin levels stable, which encourages the body to store less fat.
- Better heart health and lower cholesterol.
Studies show that high fiber intake (25 grams or more) can significantly lower the risk of heart disease. Soluble fiber as part of a low fat, low cholesterol diet can lower blood cholesterol between 0.5% and 2 % for every gram of soluble fiber eaten per day. - Lower risk of cancer.
Studies have shown that diets high in whole grains and fiber can help reduce the incidence of stomach cancer, breast cancer and prostate cancer. The Institute for American Cancer Research presented research that showed whole grains contain antioxidants, fiber and phytochemicals that fight disease. - Lower diabetes risk.
Fiber lowers the risk of getting Type II diabetes by slowing glucose absorption and helping regulate blood sugar levels.
How much fiber do I need?
According to the American Dietetic Association, most Americans consume less than half of the recommended 25 to 30 grams of dietary fiber each day, depending upon age and total daily calories. Many health experts recommend eating more for maximum health benefits.
What’s the difference between “whole grain” and “whole grain fiber”?
Lately, “whole grain” has become a health buzzword. New whole grain food products are flooding the market. Whole grain contains the entire grain kernel—the bran, germ, and endosperm. Refined grains have been milled, a process that removes the bran and germ. This is done to improve shelf life and give grains a finer texture, but it also removes dietary fiber, iron and B vitamins. Examples of refined grain products are:
- White flour
- White bread
- White rice
- De-germed cornmeal
Many refined grains are said to be “enriched”. That means certain vitamins, and iron are added back after processing. However, fiber is not added back to enriched grains.
Many ready-to-eat cereals that claim to be whole grain have less than 2 grams of fiber and lots of added sugar.
Don’t be fooled by the “whole grain” labeling. An article in the February 9, 2005 issue of The New York Times titled “Selling Wholesomeness in the Breakfast Bowl” reported that many “so-called” whole grain cereals, especially the sweetened versions, have little or no fiber. Additionally, an expert at the Center for Science in the Public Interest is quoted as saying” It’s important for people to realize that using whole grains in breakfast cereals does not turn them into health foods. Many are still breakfast candy, almost half sugar.”
Check the ingredients list of your packaged foods. And look at the Nutrition Facts panel for fiber content. If you’re not getting the fiber with the whole grain, you’re missing out on many of the health benefits of whole grain fiber.
How can I get the fiber I need?
The new U.S. Department of Agriculture’s food pyramid recommends 2 cups of fruit, 2½ cups of vegetables, and at least 6 ounces of cereal and grain foods daily. These guidelines help you with recommended amounts of foods to incorporate into your daily diet.; but how do you get there?
- Eat more fruits and vegetables that are high in fiber. These include apples, berries, apricots, figs, broccoli, brussels sprouts, carrots, green peas, oranges, pears and prunes. Keep fresh and dried fruits around the house or in your desk drawer for easy snacking. By eating the skins and not overcooking your fruits and vegetables, you consume more fiber.
- Add more beans, lentils, chickpeas, and other legumes to your meals. They make nutritious additions to side dishes, soups, and stews and are an excellent source of fiber.
- Replace refined grain foods like white bread, white flour, white rice, and processed cereals with unprocessed whole grain foods. Refined grains have been milled and dietary fiber, iron and many B vitamins have been removed. Good choices include whole wheat bread, rye bread, pumpernickel, whole grain cereals, oatmeal, brown rice, bulgur, kasha and couscous.
- Use fiber supplements. Fiber supplements are often in the form of pills, wafers and powders. They need to be taken with water or juice because the active ingredient is soluble fiber, which tends to clump with inadequate liquid. However, supplements won’t give you the health benefits of insoluble fiber nor the nutrients found in unprocessed whole grains, fruits and vegetables.
- Know your fiber. Read the nutrition labels for all the packaged foods and supplements you buy. Cereals should contain at least 5 grams of fiber per serving. Some foods that claim to be made with “whole grains” may in fact contain very little fiber. Look for unprocessed food with 100% natural ingredients you can pronounce. These are more likely to contain both soluble and insoluble fiber.
- Read the ingredients. Avoid foods made with ingredients such as hydrogenated oils, high fructose corn syrup and chemical additives— those are dead giveaways for processed foods, which are low in natural fiber and high in sodium, sugars, and saturated fats.
- Make delicious Gnu Bars a daily habit. Made with 100% natural whole grains, they’re an easy way to add 12 grams of nutritious fiber to your daily routine. They fit perfectly into the Department of Agriculture’s food pyramid recommendation for the bread, grain and cereal group. And unlike many high-fiber cereals or fiber supplements, moist, chewy and delicious Gnu Bars appeal to the whole family and make great snacks anytime, anywhere.
What is the definition of high-fiber?
The Food and Drug Administration has established guidelines for the way products describe their nutritional values, including fiber content. Look at the nutritional facts panel on the packaged foods you buy and check under Daily Value on the far right column to determine if the food is high or low in fiber.
- 20% or more of the Daily Value per serving is “high” or an “excellent source of” fiber.
- 10-19% of the Daily Value per serving is a “good source of” fiber.
- 5% or less of the Daily Value per serving is considered “low in fiber”.
How can I increase my fiber intake if I'm on a “Low Carb” diet?
As a low carb dieter, you can introduce unrefined whole grain foods such as Gnu Bars to get your needed fiber content. According to the Atkins formula, one Gnu Bar has 20 net carbs and 12 grams of fiber.
Atkins® created the concept of “Net” carbs as a way to allow “good” carbs like fiber, while minimizing “bad” ones. The Atkins plan considers fiber a “good” carb because it is not digested and has a stabilizing effect on blood sugar levels.
We at Gnu Foods do not endorse or promote low carbohydrate diets. We believe only by eating balanced meals can you maintain a healthy lifestyle over time.
Atkins® is a registered trademark of Atkins Nutritionals, Inc.
Should I still increase my fiber intake, even if I'm regular?
Smile! Because, unlike many people, you’re regular. However, you still might not be getting enough fiber. Studies show that the average American consumes about half of the 25-30 grams the US Department of Agriculture recommends. And according to health authorities, including the Institute for American Cancer Research, fiber rich foods made with whole grains contain many beneficial, disease-fighting substances.
Gnu Bars are a delicious, convenient way to eat more whole grain fiber—12 grams per bar to be exact. Unprocessed whole grains such as those in Gnu Bars are also known to be rich in nutrients, minerals, antioxidants and phytonutrients that are good for your health. Please note that adding fiber to your diet will not promote diarrhea, the way overuse of a laxative might. Fiber is a part of fruits, vegetables and grains that the body cannot digest. The bulk and smooth texture of fiber helps to make bowel movements softer and easier to pass.
When is the best time of day to have fiber?
In the old days, fiber meant either cereal in the a.m. or supplements and laxatives in the p.m. Well, those days are over!
Gnu Bars are real food, not a laxative or a fiber supplement. You can eat them everyday, any time of day. They taste great. You don’t need a glass of water to get one down--and no worries about diarrhea or suddenly having to run to the bathroom. Gnu Bars are entirely natural, delicious bars made with nutritious whole grains and fruit. They’re individually wrapped, so you can even throw one in your bag and eat it anywhere.
How quickly can I add fiber to my diet?
If you are like most Americans, you eat less than half of the fiber you should daily, so it can take up to several weeks to comfortably increase your fiber to the daily recommended 25-30 grams. Every week, increase the amount of fiber in your diet by 5 grams per day for adults and 1-2 grams for children.
As you increase your fiber intake, remember to stay hydrated and drink plenty of water.
Will I experience any side effects as I increase my fiber intake?
Listen to your body. Remember, adding too much fiber too soon can cause minor bloating and abdominal cramps. Take things slowly and drink plenty of water. Your intestines will be more comfortable if you increase the amount of fiber in your diet by 5 grams per day for adults and 1 to 2 grams for children every week.
Be sure to consult a physician if you experience symptoms that might be signs of a more serious condition.
