:max_bytes(150000):strip_icc()/VWH-GettyImages-2244947801-dc03d582a6c24ddca146938185500d02.jpg?w=300&resize=300,300&ssl=1 "Unmasking Fake Fiber: Your Guide to Identifying Real Nutrition in Food")
Most adults in the U.S. need more fiber in their diets. Nutrition experts warn against relying solely on “fake” fibers found in processed foods. These fibers don’t offer the same health benefits as the ones in whole foods like fruits and vegetables.
So what are “fake” fibers? While it’s not a scientific term, it refers to processed fibers added to foods. According to Debbie Petitpain, a registered dietitian, these fibers are often called functional, isolated, or added fibers.
Natural fiber from whole foods comes packed with vital nutrients—vitamins, minerals, and plant compounds. In contrast, fake fibers are extracted from plants or manufactured in labs, then added mainly to boost fiber content in processed foods, often for marketing purposes. For a food to be labeled “high fiber,” it must have at least 20% of the recommended daily value (about 28 grams) per serving.
To identify fake fibers, check the nutrition label. If a small serving has 8-10 grams of fiber but lacks typical sources like whole grains or veggies, this is a red flag. Matthew Landry, a professor of population health at UC Irvine, advises looking for added ingredients such as inulin or soluble corn fiber as signs of added fibers.
As for health risks, these fibers aren’t harmful but they can’t replace all the benefits of whole food fibers. Adults should aim for 25 to 35 grams of fiber daily. Petitpain notes that while added fibers can help fill nutrient gaps, getting fiber from natural sources is still best for overall health.
Some added fibers, including beta-glucan and psyllium husk, may even offer health benefits, such as lowering blood sugar and improving digestion. However, as you increase your fiber intake—whether from whole foods or added fibers—be sure to drink plenty of water to avoid discomfort.
Recent studies show that many people are unaware of what constitutes healthy fiber. This confusion can lead to unintended health consequences. It’s crucial to educate ourselves on what we eat and choose the best sources of fiber for our bodies.
In short, while fake fibers can play a role in your diet, they should not be your only source of fiber. Focus on whole foods for the best health outcomes.
