Fiber doesn’t just keep you regular, it also improves movement of material through your intestinal tract so nutrients can be fully absorbed. Food manufacturers are required to follow specific labeling guidelines for fiber and other nutrients. If you see “high fiber” listed on the food label, that food must have a certain amount of fiber in each serving. Be careful if you don’t normally consume fiber-rich foods, though. The sudden increase in fiber can cause problems.
Definition of "High Fiber"
If a food label states “high fiber,” the product must have at least 5 grams of fiber per serving, according to the Whole Grains Council. It is important to note, however, that this requirement is for foods in the United States. Food labeling requirements are sometimes different in other countries, so the term “high fiber” on a food label overseas could mean a different amount.
Where Fiber Comes From
For a food to be considered “high fiber,” it usually has to be processed so that more fiber can be added into the product. Whole grains like barley, rye, wild rice, wheat and others, contain just one-half a gram to 3 grams of fiber per serving, the Whole Grains Council states. So, if a food manufacturer uses whole wheat as a source of fiber in a type of breakfast bar and wants to market the product as “high fiber,” it has to add resistant starch, bran, cellulose, lignin or other fibers to up the fiber content to reach the 5 grams of fiber requirement.
How Much Fiber You Need
You should be getting 14 grams of fiber for every 1,000 calories you have in your diet, notes the Dietary Guidelines for Americans 2010. If you tend to get around 1,600 calories daily, you’ll need 22.5 grams of fiber per day. Based on this amount of calories, a serving of “high-fiber” cereal that has 5 grams of fiber provides about 22 percent of your fiber needs for the entire day. But if 2,500 calories daily is more your norm, aim for 35 fiber grams every day. In this case, a “high-fiber” granola bar containing 5 grams of fiber makes up 14 percent of your daily fiber needs.
High Fiber Considerations
Sure, fiber is an essential part of good health, although if you don’t normally get a lot of fiber in your diet, you could have adverse effects. Suddenly switching to a fiber-rich breakfast cereal can cause an unpleasant uproar in your gut. You could become gassy, have diarrhea or suffer from constipation. Start by adding a half serving of a high-fiber food to your diet for several days. If you don’t have any problems, try eating the full serving. Gradually increase your fiber intake gives the flora in your gut time to adjust, minimizing your chances of having any issues. Lastly, while upping your fiber intake, you’ll need to increase your water consumption. Fiber relies on water to function properly. If you continuously eat high-fiber foods but don’t increase your fluid intake, you’ll be more likely to experience constipation.
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