The Practical Nutritionist, LLC

Audrey J Pellegrino, M. Ed, M. HN

Holistic Nutritionist/Educator

603-768-3214

practicalnutrition@gmail.com

www.pnutritionist.com

FIBER…CAN I REALLY GET IT FROM MY CHEWING GUM?

Nowadays, everywhere you look something is touting the fact that it has fiber in it. Fiber is in your yogurt, cookies, ketchup, even in your chewing gum. The medical association has worked very hard during the past decade to ensure that people knew fiber was good for them and is linked to a decrease colon cancer risk, decreased cholesterol, and lower blood sugar. Now the food industry is putting fiber into everything so that we can easily get our 25 to 50 grams per day. This is a good thing, isn’t it?

Well, as your local nutritionist I would love to be able to tell you that it is that easy, but I can’t.

There is an old Yankee saying that if it smells like a cow and looks like a cow, it just might be a donkey. The meaning behind that we should not take things at face value but be sure of what we are dealing with. What exactly is fiber anyway? Fiber is the indigestible part of a plant that gives it structure. It acts like a broom in your digestive system, cleaning things out on its way through your system. However, there are different types of fiber and all are not created equally.

There is soluble fiber which is broken down by bacteria in your gut and there is insoluble fiber which is not broken down but is merely passing through. Insoluble fiber you get from whole grains, fruits, vegetables, and other plant foods. Soluble fiber are generally isolated and listed as inulin, isolate inulin, polydextrose and maltodextrin. These fibers while technically fiber are not the fibers which the medical association links with good health. Be wary of packaging and the fiber count on the back FDA label, look at the ingredient list as well, if fiber is added in it is not the fiber that you were looking for.

Bran cereal, beans, peas, berries, bulgur, oats, almonds, pears, apples and sweet potatoes are all good sources of insoluble fiber. So go ahead and eat that yogurt with the fiber added in, but remember to sprinkle oats or a piece of raw fruit on it. The type of fiber you will get from the fruit or oats your body knows what to do with and you will truly be getting the health benefits.

As for the chewing gum, enjoy it! But don’t be fooled into thinking you are increasing your fiber intake while chewing it.