Dietary fiber is the indigestible portion of plant foods. Though it does not contain any nutritional value on its own, fiber does alter the way in which other nutrients and chemicals are absorbed. It is also one of the most chronically under-eaten compounds in the American diet. But according to the International Food Information Council, Americans are growing more fiber conscious. The number of consumers who check fiber content on nutritional panels grew to 52 percent in 2008, vs. just 42 percent in 2006. The amount of fiber-enriched foods on the market is growing in response.
Types
There are two main types of fiber. Soluble fiber dissolves in water and forms a gel-like substance. It controls the absorption of glucose into the blood. Insoluble fiber cannot dissolve in water, but it's useful for adding bulk to the diet. This promotes the healthy movement of material through the digestive system.
Fiber in the Diet
Fiber naturally forms structural components with other complex carbohydrates in the cells of plants. Grains, legumes, nuts, seeds, fruits and vegetables are all common sources of both soluble and insoluble fiber. The average American only consumes about 14g of fiber a day, but according to the 2005 Dietary Guidelines for Americans, the current recommendation is 14g per every 1,000 calories consumed. Adding extra fiber to certain foods may provide enough to fulfill the recommended daily allowance.
Sources
The amount of fiber fortification depends greatly upon the particular brand in question. Each company may add different amounts of fiber to their food. Cereals, bread, muffins and other processed grains are amongst those that are most commonly enriched. These foods are made from grains that tend to contain a lot of insoluble fiber. Fiber is added to the food as it is being processed, sometimes with the intent to restore fiber that was lost during the refining process.
Foods
Fiber-enriched foods have become more ubiquitous in the last few years. Datamonitor, a research specialist, reports that 6.5 percent foods through the first half of 2009 claimed to add more fiber. Kellogg's has made a concerted effort; some 80 percent of its cereals have at least 3g of fiber per serving, which is enough to be considered a good source by the government. Their All-Bran cereal brand contains up to 13g, and pre-existing brands such as Fruit Loops and Apple Jacks have also added fiber. A company named Fiber One makes whole-grain cereals and breads---in addition to fiber-enriched yogurt---that contain as much as 15g of fiber in a single serving. Kraft and General Mills also make a variety of fiber-enriched cereals, cookies and other foods.
Considerations
Whole grain foods are the best sources of fiber-enrichment. They naturally contain about 3 to 5g of fiber, in addition to the amount that is added in during refinement. Highly processed foods tend to contain less; there is only so much fiber that can be added when most of it was initially removed through the act of processing.
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