The number of new products marketed as high-fiber or with added fiber has seen a noticeable increase in the United States this year, according to a Mintel market research team. It appears that American consumers, tired of adding protein to everything from cereals to ice cream, are set for a new food trend: fiber. Americans have been boosting their protein intake for years, even stores like Pop-Tarts and Starbucks sell protein-enhanced products. It also helps feed gut bacteria and move food through the digestive system. "People don't want to talk about this over dinner," said Debbie Bitiban, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. There are two types of fiber: the first is soluble in water, forming a gel-like substance that feeds gut bacteria. For example, an apple contains 4.8 grams of fiber, plus water, vitamins, and minerals. The Mayo Clinic recommends eating cereal for breakfast that contains 5 grams or more of fiber, with a banana or berries added. The clinic also advises eating bread that contains at least 2 grams of fiber per serving and trying other grains like brown rice, whole-wheat pasta, and quinoa. The center also urges using whole-grain flour when baking instead of white wheat. Kristin from Cornell University noted that there is no upper limit on how much fiber a person should consume, but overdoing it can cause gas and bloating, especially if you eat quickly. Bitiban explained that people should increase their fiber intake gradually and drink plenty of water. It may also protect against heart disease, diabetes, diverticulitis, and colon cancer, according to the American Heart Association. Bitiban said that the renewed focus on fiber may be due to the rise of weight-loss drugs based on the gut hormone GLP-1, which naturally slow digestion, and fiber can prevent constipation. She added that fiber also gained similar attention when people wanted to alleviate symptoms of high-fat diets like Atkins or keto. Sander Kristin, director of the Division of Nutritional Sciences at Cornell University, said that most people in Western countries could probably use more fiber because their diets are low in vegetables, fruits, and whole grains. According to U.S. Department of Agriculture guidelines, adults should get 14 grams of fiber for every 1,000 calories they consume. It is a carbohydrate found in plants that your body cannot digest. Hundreds of videos on social media celebrate the benefits of dietary fiber, sharing recipes to help viewers get their daily dose. There's even a term for trying to get or exceed your daily fiber intake: "fiber maxing." PepsiCo CEO Ramon Laguarta said at an investor meeting: "I think fiber will replace protein in the future." According to the AP, he added: "Consumers are starting to realize that fiber is the benefit they need." Unlike protein, which builds muscle, fiber is not glamorous. The second type does not dissolve in water and moves food through the digestive system. He explained, "A person can eat a highly processed, rich Western diet, but we don't know if it has the same benefit." Bitiban pointed out that whole foods may also help the body in other ways. This type of fiber is found in foods like oats, peas, apples, and carrots. Bitiban explained that Americans typically get about two-thirds of this amount. For example, a cup of berries contains 8 grams of fiber and a banana contains 3.2 grams, according to USDA data. Kristin said that long-term studies on the benefits of fiber examined consumption of whole foods, not products packaged with added fiber. He added, "Consuming it as an additive and as part of a low-fiber diet may be different than a diet high in natural fiber." It can be found in wheat flour, popcorn, wheat bran, nuts, green beans, and potatoes. Studies have shown that fiber lowers cholesterol, regulates blood sugar, and promotes weight loss, as fiber-filled foods make you feel full and satisfied. This amounts to 25 grams of fiber for women and 38 grams for men per day.
