So now that we have looked at exactly what fiber is, why we need it, and some of the best sources for getting the fiber that we all need, let’s finish this series of posts by looking at a few ways NOT to try to get the fiber that you need.
Taking a fiber supplement
Many people think that taking a fiber supplement is a quick way to reach your recommended fiber amount each day, but this is not the best solution. Sure a supplement can be used to start gettomg the fiber that you need, but fiber supplements will never take the place of real foods.
Fiber supplements come in a variety of forms—including powders you that are dissolved in water or added to food, chewable tablets, and wafers.
More drawbacks to getting your fiber from supplements instead of actual fiber-rich foods include…
- not getting the vitamins, minerals, and other nutrients offered by high-fiber foods….
- not helping you manage your weight because they don’t offer the same feeling of being full as high-fiber foods\
- possible interactaction with certain medications—such as certain antidepressants, cholesterol-lowering medications, and warfarin, as anticoagulation drug
Fast food may seem like a cheap and convenient way to eat (and not have to cook), but most fast food meals are packed with calories, sodium, and unhealthy fat with little or no dietary fiber.
Even a seemingly healthy salad from a fast food restaurant is often light on fiber. In fact, iceberg lettuce provides less than one gram of fiber per cup. (Remember always choose the darker greens).
Here is some advice to making a “healthy” fast food run…
- Choose a veggie burger if available. Veggie burgers usually contain two or three times more fiber than a beef patty
- Choose nuts or salad instead of fries or potato chips.
- Choose whole wheat breads or buns
- Look for salads that include other vegetables, nuts, and legumes
- Select beans as a side dish
Many manufacturers, no, make that most manufacturers are way more interest in profit margin instead of the health of their customers. These food companies try to project a healthier image for their products, even though the foods themselves are actually not healthy at all.
For example, just how healthy to you think that foods marketed as high-fiber alternatives—such as a Kellogg’s To Go Milk Chocolate Breakfast Shake, FiberPlus Antioxidants Chocolatey Peanut Butter Chewy Bar, Fiber One Double Chocolate Cookie or 90 Calorie Chocolate Fudge Brownie, Weight Watchers Chocolate Crème Cake, or a Skinny Cow Chocolate Truffle ice cream bar—really are…especially when compared to clean food alternatives.
Many food items that claim to contain high amounts of fiber—such as Fiber One bars, cereals, instant oatmeal, pasta, and English muffins—actually have added fiber in them that aren’t good fiber sources at all.
The food industry claims that these additives are beneficial for getting the fiber that each of us needs, but these additives will never replace the nutritional value of fiber-rich foods.
And we all know that simply adding one of the following fiber doesn’t exactly turn cookies, brownies, bars, and shakes into beans, bran, berries, and broccoli.
A few of the additives that the Food and Drug Administration is currently studying that are commonly added to processed foods that are available on grocery store shelves include…
- Bamboo Fiber
- Calcium Polycarbophil
- Gum Acacia
- Modified Starches
- Resistant Wheat Starch
- Retrograded Corn Starch
- Soluble Corn Fiber
- Wheat Dextrin