% Daily Value

The easiest way to learn about the nutrition in foods is to check the Nutrition Facts Panel. The Nutrition Facts Panel provides information on the serving size, calories and percent Daily Value (DV) of many key nutrients, including fiber.

Because the Food and Drug Administration (FDA) regulates these nutrient content claims, if a food claims to be 'high in fiber' or a 'good source of fiber,' you can be assured that it really is

• Good Source of Fiber = at least 10 percent daily value of fiber or at least 2.5g of fiber per serving.
• Excellent Source of Fiber = at least 20 percent daily value of fiber or 5g of fiber or more per serving.

 

Fiber-At-A-Glance

Many foods commonly consumed in the American diet contain little dietary fiber. The table below provides a guide to the typical fiber content of an average serving of a variety of foods. When shopping and planning meals, look for higher-fiber choices.

 

Fiber-Up with These Simple Tips

Increasing fiber intake is relatively easy, and, thanks to new ingredients and processes, it also tastes better than ever before. The following tips provide a few ideas on how to start increasing daily fiber intake.

Boosting Fiber at Breakfast

The saying that 'breakfast is the most important meal of the day' is a great motto to follow. Breakfast provides fuel after the overnight fast to help wake up the body and mind. Eating a breakfast rich in carbohydrate foods (such as breakfast cereals, toast or bagels) has been found to help both adults and children concentrate in the mornings; help children to learn better when at school; boost mood and feeling of well-being; and to help with weight management.

Breakfast cereals are an easy way to boost fiber. Simply switch to a cereal that is at least a good source of fiber. Try to also include at least one of the recommended five servings of fruits and vegetables a day with this meal.

Some other tips include:

• Add chopped fresh or dried fruit to breakfast cereals or yogurt.
• Try a fruit smoothie instead of a glass of fruit juice. Juice contains no fiber and smoothies can have as much as 3g per glass.
• If you eat toast, make sure the bread has both whole grains and fiber.

Super Snacks

Snacks make an important contribution to daily intakes of vitamins and minerals, and provide a great chance to get more fiber. Think about snacks when shopping to make sure you have lots of tasty, healthy choices. Try to plan ahead and pack a healthy snack option. Great choices include:

• Popcorn.
• Fruit.
• Dried fruit and nut mixes.
• High-fiber crackers or cereal bars.
• Chopped vegetables and hummus dip.
• And don't forget, a bowl of higher-fiber cereal also makes a great snack

Lunchtime Treats

While we are rushing our way through each busy day, it can be difficult to come up with easy ways of grabbing a quick healthy meal. Taking time to eat a meal will help re-energize and cause stress levels to drop, so you are ready to face the rest of the day.

Don't always limit yourself to sandwiches. Here are some great suggestions for a fiber-full lunch.

• A bowl of vegetable or bean soup boosts fiber.
• A cup of yogurt topped with fruit and cereal is a great choice.
• Baked potatoes, especially sweet potatoes, make a tasty choice. Remember to eat the skin, too.
• Enjoy a small salad with your sandwich, and top it with some bran cereal for an extra crunch.

Dinnertime

With more Americans working full-time, it seems there is less time available to prepare meals. Here are some quick and easy ways to boost fiber in the dinner menu.

• Always include vegetables or a mixed greens salad.
• When making soup, add vegetables and beans to the recipe.
• When a recipe calls for breadcrumbs, use whole-grain breadcrumbs with fiber, or mix plain breadcrumbs with crushed bran cereal.
• Experiment with higher-fiber foods such as refried beans or chickpeas.
• Chili isn't the only way to enjoy beans, try adding different beans to casseroles and stews.
• Add extra vegetables to tomato sauce by grating in carrots or other vegetables and cooking for 10 minutes or until soft.
• Brown rice may take longer to cook than white rice, but it has a great nutty taste and can be used in most dishes in place of white rice.
• If you're eating dinner especially late, a cereal that is at least a good source of fiber is a terrific choice.

Desserts

Many people enjoy finishing a meal with something sweet. Here are a few simple was to increase fiber in desserts.

• For homemade baked goods, replace white flour with a 50:50 mix of white and whole-wheat flours.
• Sprinkle fruit with cereal for extra crunch.
• Core an apple and stuff it with chopped dates and honey, dried apricots and almonds, or banana and walnuts - place in an ovenproof dish with two to four tablespoons of water and bake at 350 degrees for approximately 30 minutes or until the apple is tender.

 

A "Whole" Lot of Confusion about Fiber

While most people would tell you fiber is important for good health, nine out of 10 Americans aren't meeting the recommended intake for fiber. So what's the deal? This fiber gap may be due - in part - to confusion about where to find fiber.

Recent consumer research conducted by Kellogg Company shows²⁴:

• The majority of respondents believe foods that are made with whole grains provide fiber
  .
• 75% of people who see "whole grain" on a product label assume the product is either a good or excellent source of fiber
  
• 69% of respondents who are increasing their intake of whole grains are doing so to increase their fiber intake.
  

Don't mistake "whole grain" for a high source of dietary fiber, or you may be missing out on the benefits of fiber. Not all foods made with whole grain ingredients are excellent - or even good - sources of fiber. So while many Americans are trying to get more fiber by reaching for foods that tout "whole grain" on the front of the package, they may not be getting the fiber they are looking for.

It is important to check the Nutrition Facts Panel on food packages for the grams of fiber per serving when choosing products made with whole grain to ensure you are getting the fiber you're looking for. A good source of fiber provides at least 10% daily value and an excellent source provides at least 20% daily value (see "How to Find High-Fiber Foods" for more information). Kellogg has more ready-to-eat-cereals that are at least a good source of fiber than any other food company. ²⁵

It is equally important to recognize that some fiber-rich foods do not contain whole-grain ingredients at all, but they do provide the many health benefits of fiber. For example, fruits, vegetables and legumes are natural sources of dietary fiber. Similarly, cereals enriched with bran or other fibers may provide a good source of fiber without the addition of whole grains. Both whole grains and fiber are important components of a healthy diet, with dietary guidance recommendations to increase intakes of both.

References:
24. 2009 Kellogg Whole Grains & Fiber Survey
25. Based on 80.7% share of cereal category according to IRI, 52 weeks ending February 22, 2009.