Selecting Whole Grains to Increase Fiber Intake

BATTLE CREEK, Mich.Many consumers are confused by the terms whole grains and fiber, which ultimately may cause them to consume more calories in their quest to increase fiber intake, according to a new three-part series examining fiber published in the journal Nutrition Today.

The research found consumers who eat more whole-grain foods to increase their fiber intake could increase their calories by more than 1,200 per day unless they carefully read the Nutrition Facts label and choose higher-fiber versions of the foods they already eat.

"Small steps in your diet can help make a big difference," said DeAnn Liska, Ph.D., senior director of nutrition science at Kellogg Company and a co-author of the article series. "Choose two or three foods each daysuch as beans, fruit and cereal with at least 3 grams of fiberto boost your fiber intake."

Less than 1 in 10 American adults and children get enough fiber in their diets, and most get about half the amount of fiber they need, as recommended by the Institute of Medicine (IOM). In response, the 2010 Dietary Guidelines for Americans identified fiber as one of four nutrients of concern that Americans need more of in their diets and recommended that the best way for people to meet their fiber needs is to use the Nutrition Facts label to compare whole-grain products and find choices higher in dietary fiber.

"Whole grains can be an important source of fiber, but the reality is that meeting the recommendation of 'making half your grains whole' will only provide about one-third of daily fiber needs for most people," said lead author Betsy Hornick, M.S., R.D. "So it's important to make your whole-grain choices count by looking for whole-grain products that provide at least 3 grams of fiber per serving."