FIBER HEALTH BENEFITS

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1 FIBER

2 FIBER HEALTH BENEFITS Normal Laxation: Increase stool weight from fiber, water retained by fiber and bacterial mass Eases defecation and prevents or relieves constipation Cereal fibers are best; wheat bran is most effective Decrease risk of cardiovascular disease Decrease risk of diabetes Appetite Weight Immune Function Prebiotic effect & SCFA production Able to stimulate growth of Lactobacilli and Bifidobacteria

3 FIBER!!! <3% Americans meet recommendations for fiber intake Average daily intake ~12-18g/day White flour and potatoes are the main sources of fiber in the US food supply 2010 Dietary Guidelines Advisory Committee acknowledged fiber as an underconsumed nutrient of public health concern with intakes well below the AI AI 14g/1000kcal ADA Rec: 14g/1000kcal or 25-30g/day AND Rec: 30-50g/day for diabetes No single definition for dietary fiber (see supplemental handout for more detail)

4 FIBER!!! Fruits and Vegetables CDC: 40% people consume 2 fruits or vegetables per day Typical American meets 42% fruit goal & 59% vegetable goal Whole Grains (WG) Typical American consumes 17g of WG Recommendation: 85g (3oz) WG daily 99% of Americans do not meet recommendations for WG BUT 2/3 meet or exceed recommendations for total grains (including refined grains) Increasing whole grains in the diet may be an approach to meet fiber goals

5 FIBER!!! Weight A high-fiber diet is associated with lower weight Increases satiety by prolonging gastric emptying and decreasing glucose absorption Fiber is more effective in combination with calorie restriction to help lose weight

6 FIBER!!! Diabetes A high-fiber diet is associated with a lower risk of type 2 diabetes, cardiovascular disease and colon cancer Decreases fasting BG and postprandial BG Increases postprandial SCFA production and GLP-1 levels Improves insulin sensitivity, possibly by regulating gut hormones which stimulate insulin release Has an anti-inflammatory effect

7 FIBER BARRIERS Limited understanding of its importance Benefits are long term, therefore not a focus for consumers or healthcare providers Expense, availability & convenience Negative perception of taste and texture Need to frame the way we talk about fiber in a positive light: nutty, hearty, rich, crunchy, full-bodied flavor Need to given cooking examples People with diabetes may feel carbs are bad and avoid foods that are good sources of fiber

8 ENCOURAGE MORE FIBER Don t focus only on dietary fiber, include added or functional fiber Focus on an ALL SOURCES approach Survey shows RDs and health professionals prefer fiber from foods and believe added fibers do not provide the same health benefits Fiber Intake Daily Breakdown 18-21% from breakfast and snacks 25% from lunch 36% from dinner Biggest opportunity for changes is at breakfast & snacks Wheat Berries Kamut Teff Spelt Amaranth Farro

9 Food for Your Flora PREBIOTICS

10 PREBIOTIC BASICS Selectively fermented ingredients that result in specific changes in the composition and/or activity of the gastrointestinal microbiota, thus conferring benefit(s) upon host health THEY FEED GOOD BACTERIA Promote growth of beneficial species Bifidobacterium and Lactobacillus

11 PREBIOTICS Increase Bifidobacterium and Lactobacillus SCFAs Prebiotics can increase Bifidobacteria which can decrease intestinal permeability, improve tight junction connections, decrease endotoxemia ( LPS) and improve systemic inflammation Increased Bifidobacteria will glucose tolerance, insulin sensitivity and fat storage Prebiotics increase GLP-1 and PYY concentrations SCFA ph and inhibit pathogenic growth Benefits of prebiotics largely due to SCFAs

12 Decrease hepatic lipogenesis Decrease circulating triglycerides Decrease hepatic gluconeogenesis in healthy adults Improve glucose tolerance Decrease intestinal permeability and decrease inflammation Promote production and release of GLP-1 & GLP-2 Also has beneficial effects for infectious diarrhea, antibiotic-associated diarrhea, inflammatory bowel disease, cardiovascular disease, appetite and weight PREBIOTICS

13 PREBIOTICS Inulin Chicory root fiber Oligofructose (OF) Galacto-oligosaccharides (GOS) Fructo-oligosaccharides (FOS) Lactulose Resistant Starch Breast Milk oligosaccharides Aim for at least 5g prebiotics daily

14 Human studies that show prebiotic effect PREBIOTIC EFFECT Slavin, J., 2013, Nutrients 5

15 PREBIOTIC SOURCES Beans Lentils Flax seed Whole Wheat Oatmeal Berries Chicory Leeks Onions Garlic Asparagus Bananas Jerusalem artichoke Dandelion greens *Fortified foods *Supplements