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5 Myths About Fiber

If you are confused about fiber and its role in your diet, you are not alone.

The vilification of gluten and shunning of carbs in recent years has led to a national neglect of this key dietary component. Statistics show less than 5% of Americans get their daily recommended intake of fiber; comparatively, 97% of Americans consume an adequate amount of protein. 

ReGrained is on a mission to clear the air surrounding common misconceptions about fiber. 

To do so, we have outlined 5 common myths associated with fiber– one for each gram of fiber in a ReGrained bar!

MYTH #1: There’s only one type of fiber

Fiber can be divided into two subcategories: soluble vs. insoluble. 

Soluble fiber absorbs water during digestion while insoluble fiber passes through the digestive tract unchanged. Both are key to optimal health!

Soluble fiber works primarily to slow down digestion, effectively regulating blood glucose and cholesterol, while insoluble fiber helps to bulk up stool and sweep out the digestive tract.

MYTH #2: All fiber is created equal

When it comes to incorporating more fiber in our diets, quality is just as important as quantity. We recommend taking a closer look at the ingredients before tossing that box of ultra-processed cereal into your cart. Often times, products advertised as “high-fiber” choices are actually comprised of highly refined, nutrient-void flour lacking the vitamins and minerals found in whole grains.  

MYTH #3: Fiber is only important for people with constipation

It’s true, dietary fiber plays a crucial role in regulating bowel movements– but don’t let those Metamucil ads detract from all the other wonderful benefits fiber provides. Even if you’re blessed with flawless digestion, adequate fiber consumption is important to reduce risk of cardiovascular disease, improve gut health, bolster the immune system, and decrease inflammation.

MYTH #4: Fiber leads to weight gain

Fiber is a form of carbohydrate and carbohydrates tend to get a bad rap. There are some who avoid fiber for fear that it is slowing of the digestive system causes weight gain. While fiber does slow down digestion it does so in a positive way by decreasing the rate of sugar absorption in the bloodstream. In this sense, fiber actually aids in weight management by preventing those unwanted blood sugar spikes that lead to hunger cravings. 

 

Myth #5: Fiber causes bloating and other stomach issues

On the contrary, a fiber-rich diet has been proven to promote intestinal regularity. Think of fiber as a loyal chimney sweep working to clean out the intestines and keep your digestive tract clean. Meanwhile, fiber also provides invaluable prebiotics to feed the good bacteria in the gut and cultivate a healthy microbiome. Loading on too much fiber too fast, however, can lead to bloating. Make sure to increase intake gradually in order to allow your body time to adjust.

The recommended daily fiber intake in the U.S. is 25g, based on a 2,000 calorie diet. Eating a diet rich in whole, plant-based foods can help ensure you reach this number.

At 5g per serving, one ReGrained bar provides 20% of the recommended daily value, making it an excellent, fiber-rich choice for a snack!

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/#bibr2-1559827615588079

https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/dietary-fiber.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4113755/

https://nutritionstripped.com/why-is-fiber-important-for-gut-health/

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