America’s widespread fiber deficiency is considered a significant contributing factor to the country’s weight and cholesterol issues. Research has shown that insufficient daily fiber intake can lead to increased calorie intake and absorption, blood sugar fluctuations, and higher LDL (“bad”) cholesterol levels – all of which are linked to obesity and cardiovascular disease.
Nutrition 2021 Live Online is a virtual conference hosted by the American Society for Nutrition (ASN) that took place in June 2021, where researchers and professionals in the field of nutrition presented their latest findings and networked with peers from around the world entirely online. According to a study that was presented at that virtual conference, fewer than 1 in 10 U.S. adults meet the RDA (Recommended Daily Allowance) for fiber.
The researchers analyzed data from more than 14,600 U.S. adults who participated in the National Health and Nutrition Examination Survey (NHANES) between 2013-2018. Fiber intake was assessed using dietary questionnaires. Researchers only analyzed fiber intake from dietary sources, excluding fiber supplements.
“Unlike other similar studies, our analysis estimated Americans’ usual fiber intake using advanced statistical methods instead of calculating a simple average,” said Derek Miketinas, PhD, RD, an assistant professor at Texas Woman’s University, the study’s lead author. “This approach is a better indicator of what a person typically eats because it can account for other factors that may influence fiber intake.”
Health guidelines recommend eating 14 grams of fiber for every 1,000 calories consumed (g/1,000 kcal) daily. On average, women in the study consumed 9.9 g/1,000 kcal and men consumed 8.7 g/1,000 kcal. To get the right amount of fiber, the typical woman should aim for about 25 grams (for a 2,000 calorie diet), while men should aim for 38 grams (for a 2,500 calorie diet), with lower targets for those over age 50. This typically requires a good mix of fruits, vegetables, whole grains and beans – as opposed to dietary supplements. While dietary supplements can be effective when it comes to rectifying specific nutrient deficiencies, such as a vitamin D3 deficiency, obtaining nutrition from food sources should be your primary goal as research has shown that supplements are nowhere near as effective as the foods themselves. Scientists theorize that the reason for this is that supplements contain only the key nutrients, but the foods themselves contain not only the key nutrients, but also the thousands upon thousands of microscopic phytonutrients whose job it is to enhance the effectiveness of the key nutrients. The foods themselves provide both the key nutrients and the phytonutrients in the correct ratios – the way in which nature intended. You would be doing your health a great disservice by relying primarily on supplements to fulfill your nutritional needs.
WHY IS FIBER INTAKE LOW IN AMERICA?
- Processed food dominance: Many Americans consume diets high in processed foods which are often low in fiber and high in added sugar.
- Dietary habits: Not enough fruits, vegetables, whole grains and beans are included in many diets.
- Lack of awareness: Some people may not be aware of the importance of fiber in their diet.
Does fiber counteract saturated fat? It may come as a surprise to many that fiber counteracts saturated fat. This is perhaps the best reason of all to strive for a high-fiber diet. According to a study that was published in Nutrition Journal in March 2007, a type of soluble fiber known as beta glucans can help promote healthy cholesterol levels even in diets containing moderate amounts of saturated fat. According to the study, beta glucans block fats that would otherwise be digested and absorbed (https://doi.org/10.1186/1475-2891-6-6).
Does fiber counteract calories? As an added bonus, fiber also helps control weight by counteracting calories! According to a study published in the BMJ in June 2005, since soluble fiber forms a gel in the intestinal tract, it both slows absorption of digested protein, carbohydrate, and fat into the bloodstream and prevents some calories from being absorbed altogether. Consequently, the unabsorbed calories exit the digestive tract in the fecal material (BMJ 2005;330:0-h).
CONCLUSION:
While there are a number of factors that play a role in America’s ongoing weight and cholesterol issues, research has clearly identified America’s ongoing fiber deficiency as a significant contributing factor. Addressing this issue can place millions of Americans on the road to achieving the goal of a consistent, daily high-fiber, high-nutrient diet. It takes some degree of discipline and commitment to achieve – as with anything in life that’s worthwhile – but nevertheless it can be done.
