Fiber is taking the dietetic world by storm. Every nutritionist, health professional, and fitness magazine seems to be advertising the magic properties of fiber. According to the Medilexicon medical dictionary, dietary fiber is “the indigestible part of plant foods that pushed through our digestive system, absorbing water along the way.” Diets rich in fiber have been linked to lowering bad cholesterol, controlling blood sugar, and promoting good digestive health.
Due to fiber’s notable publicity and America’s indisputable appetite for processed food, manufacturers are desperately trying to increase their products’ fiber facts. Obviously fiber is found in the usual suspects such as whole grains, fortified cereals, and brown rice, but it seems to be popping up in less likely foods such as ice cream. Processed foods are stripped of their natural fiber through the refining process, so companies need to enrich their foods with different kinds of faux fiber.
What is Inulin?
One of the ways manufacturers pick up their fiber slack is by manipulating one of nature’s underrated sources of fiber—inulin. Inulin is a fructan, a naturally occurring carbohydrate that acts as a soluble fiber providing a type of bulk, which acts like nature’s broom. It absorbs water as it moves through the digestive tract and becomes viscous, aiding in the body’s absorption of vital vitamins. Inulin is used in many foods a fat replacer. Manipulated inulin is used to provide sweetness and mimics the taste and texture of fat.
Health Benefits of Inulin
Inulin has been a naturally occurring ingredient in food for thousands of years and is most commonly found in foods such as bananas, garlic, leeks, asparagus and chicory roots. Inulin has been linked to multiple health benefits including gaining the title of a prebiotic, which is a non-digestible carbohydrate that stimulates the growth of natural beneficial bacteria in the colon; this live bacteria is necessary in reducing the risk of colon cancer.
Disadvantages of Inulin and Other Fibers
Despite its favorable reputation, inulin may have the opposite effect on the digestive system. According to a study in the U.S. National Library of Science, two scientists tested 84 healthy volunteers and their bodies’ reaction to large quantities of inulin. After five two-week periods, the majority of volunteers have problems with flatulence, bloating, abdominal pain and cramps, nausea and stool inconsistency.
Another fiber used to amplify a product’s fiber percentage is through the use of gums (xanthan gum, guar gum). According to Dr. Mehmet Oz and Dr. Michael Roizen’s blog, two prominent minds in the medicinal field, these fibers can also cause extreme gastrointestinal discomfort. The fibers are usually added as thickening agents in dairy products such as cottage cheese or in some breakfast cereals. One study tested it impact on weight loss but found that large amounts caused digestive distress.
Fiber Advice
In order to steer clear of a night dedicated to a heating pad and multiple dates with the toilet, stick to whole foods that are naturally high in fiber. Stay away from ingredients lists that mention the additives above and, of course, everything in moderation. Excellent sources of naturally healthy fiber is found in grains such as barley, oats, and rye, in fruits such apples, and berries and root vegetables such as potatoes and carrots.
Sources:
Anthony, Marc. Inulin: The “In” Fiber. April 2005. Accessed online from foodprocessing.com
Bruhwyler, J. “Digestive tolerance of inulin-type fructans…” March 2008. Accessed online from pubmed.com
Mehmet, O & Roizen, F. “Fiber in Ice Cream: Good for You?” April 2010. Accessed online from realage.com
Jacqueline Monti - I am a recent graduate of Marist College in Poughkeepsie, NY trying to break into the big bad world of journalism. I graduated with a BA ...
