Fiber Facts: The Trick to Understanding Labels

It seems everyone is jumping on the fiber bandwagon. Supermarket shelves are lined with products promoting their whole-grain or high-fiber status. But are they really healthier?

For most fruits, vegetables, beans and legumes, the answer is a resounding yes. Things get murkier, though, when talking about the healthiness of whole grains or foods with added fiber. Just because a product is whole grain doesn't mean it isn't high in sugar or sodium.

Whole grains include whole wheat, whole rye, oats, barley, corn, quinoa and brown rice, and products made from these foods. The benefit of the whole grain is that it includes the fiber and nutrient-rich bran and germ. But these are often removed during processing, leaving the nutrient-poor endosperm behind. When a grain has been stripped of the bran and germ, it is considered "refined" or "processed."

Deciphering the whole-grain label
You will need to look beyond the flashy claim to determine if the product is truly nutritious. Check out the following definitions:

100 percent whole grain

• No refined flour. All the grains are "whole."
• This will typically be your best bet, but do pay attention to the sodium and sugar content, which still may be high.

Whole grain

• Only 51 percent of the flour needs to be whole-grain.

Made with whole grain

• Some, but not all, of the flour has been replaced with whole grains.
• Products may still be high in sugar. This is especially true for breads and cereals.
• May have as little as 1 gram of fiber per serving.

Multigrain

• Only indicates a mixture of different grains. All may be refined (bran and germ removed), but can still be low in fiber.

As a rule, look for:

• At least 3 grams of fiber per serving
• No more than 1 gram of sugar per slice of bread, ounce of crackers or 2 ounces of pasta
• No more than 4 grams to 5 grams of sugar per ounce of cereal or frozen waffle

What about "functional fiber?"
These are non-digestible carbohydrates that are isolated from foods and then added to products to up their fiber content. You may recognize the names maltodextrin, polydextrose, inulin and cellulose. These pop up in the ingredient lists of foods like breads, yogurt and even ice cream. They are different from dietary fibers, which occur naturally in fruits, vegetables, beans/legumes and whole grains. Yet, they are all lumped together on the label under "fiber."

So, does it count if you get your fiber from sugar-laden ice cream? Many nutritionists feel this defeats the purpose of healthy eating. Fruits, veggies, beans and 100 percent whole grains have a host of other important vitamins and minerals that contribute to overall health.

Although they are safe, it is too soon to say whether these functional fibers have any real benefit. Most studies have been done on people who eat dietary fiber, not functional fiber.

Lastly, label reading involves more than a fiber check. A product may be high in fiber, but loaded with sodium (i.e., bean soups, frozen dinners) or sugar (cereals, breads, yogurt). Look at the overall picture for your health, not just the fiber content.

Related Articles How to Get More Fiber in Your Diet Decoding Food Labels Can More Fiber Equal Less Cancer? Does Fiber Each Day Keep Diverticular Disease Away? The Power of Oats

External Sources United States Department of Agriculture. Dietary, functional, and total fiber. Accessed November 20, 2007. United States Department of Agriculture. Food and nutrition information center. Accessed November 26, 2007.

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