A lot of children, teens and adults in the United States don’t get sufficient fiber, reports the 2010 Dietary Guidelines for Americans. A diet that does not have adequate fiber might increase your risk of hypertension, diabetes, stroke, heart disease, obesity, gastrointestinal conditions and cancer. While fruits, veggies, beans, beans and whole grains are natural sources of fiber, some commercial brand names of yogurt include added fiber.
Standard plain yogurt does not consist of fiber. By contrast, particular yogurt brands might have as much as 5 grams in a single serving container, or about as much fiber as you ‘d receive from eating half cup of prepared turnips, one-half cup of lentils or three-quarters cup of some bran cereals. Men require around 31 to 34 grams of fiber every day, and consuming a container of fiber-enriched yogurt would supply about 15 to 16 percent of his suggested daily consumption. Women require 25 to 28 grams of fiber per day. The 5 grams of fiber would satisfy 18 to 20 percent of her requirement.
Sources of Fiber in Yogurt
Makers of yogurt with added fiber mostly use inulin acquired from chicory root extract as their fiber source, according to the Academy of Nutrition and Dietetics. Inulin is a kind of soluble fiber. Soluble fiber soaks up water and slows the rate that food moves through the gastrointestinal system. Other types of fiber added to commercial yogurt may include synthetic substances like polydextrose or maltodextrin and fiber drawn out from sorghum, soy hulls or oats.
Advantages and Drawbacks
Yogurt products consisting of inulin may not just assist you reach your advised daily allowance of fiber, they might also aid with weight loss by assisting reduce cravings, reports University of Washington researchers in a study released in the “Journal of the American Dietetic Association” in 2009. However, yogurt with added fiber often includes high concentrations of refined sweeteners. Some brand names may have as many as 16 grams of sugar per serving. Registered dietitian Keri Gans advises selecting a brand containing natural sweeteners, such as fruit, for fewer refined sugars.
The ADA cautions that there isn’t enough scientific evidence to indicate that depending on items like yogurt with extra fiber is entirely safe and efficient. Additionally, fiber-added foods do not have the vitamins, minerals and antioxidants found in natural sources of fiber. You can still consist of yogurt with added fiber in your diet, but rely more on unprocessed fiber-rich foods. To make your very own high-fiber yogurt, mix roasted, saltless nuts and seeds, sliced fruit, low-fat granola, ground flaxseed or toasted wheat bacterium into plain low- or nonfat yogurt.
Nutrition Facts for Yogurt (100 grams)