Myth: The fiber recommendation is the same for adults as it is for children.

Answer: BUSTED!

Dietary fiber is important for proper bowel function. It can reduce symptoms of chronic constipation, diverticular disease and hemorrhoids, and may lower the risk for heart disease and some cancers. The recommended dietary fiber intake for adults generally ranges between 20 to 35 grams per day. Although children benefit from a balance of fiber in their diet, they require less than adults. For children, ages 3 to 18, the Academy of Nutrition and Dietetics suggests that a child's age plus five equals the grams of dietary fiber he or she should eat daily. For example, a 3-year-old needs eight grams of fiber each day.

For infants and children under the age of 2 years, no recommended daily dietary fiber intakes have been established. Good sources of fiber include fruits, vegetables and whole grains. The Academy of Nutrition and Dietetics suggests introducing a variety of fruits, vegetables and easily digested cereals, along with adequate fluid levels, as solid foods are introduced into the child's diet.

Keep in mind that sometimes fiber can cause discomfort, so avoid adding too much too quickly. Add fiber gradually and slowly over time. It is important to drink extra liquids, such as water or milk, when increasing dietary fiber.

Fruits, vegetables and whole grains are good sources of fiber

Additional nutrition information can be found at: http://missourifamilies.org.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: White bread is the same as whole wheat white bread and whole wheat bread.

Answer: BUSTED!

Whole wheat bread and wheat spears

The difference between whole wheat white bread, whole wheat bread and white bread is in the type of wheat used.

Whole wheat bread is made with red wheat, which is darker in color. It has a slightly bitter taste and a coarser texture.

Whole wheat white bread is made with white wheat, which lacks the brown color. It has a milder flavor and softer texture. It differs from white bread because the wheat used in whole wheat bread still contains the bran, germ and endosperm of the wheat grain.

White bread is made with refined flour, which goes through a process that strips out the fiber-dense bran and the nutrient-rich germ, leaving only the starchy endosperm. This means that refined grain is not as rich in essential fatty acids, vitamin E, magnesium and zinc.

Some flour and bread manufacturers enrich their bread by adding back in extra vitamins, but it is always a better choice to eat whole grains. The fiber and protein from the bran and germ provide a more constant source of energy, which will keep you going long after the energy from refined grain is gone.

When selecting bread, choose breads that list "whole" grain as the first ingredient, such as "whole wheat," "white whole wheat" or "whole oats." If the label does not say "whole" first, it is not a whole-grain product.

Additional nutrition information can be found at: http://missourifamilies.org.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: Using a juicing machine is the best way to take in all that fruits and vegetables have to offer.

Answer: BUSTED!

Due to fad diets that require cycles of “juice fasting,” juicing appliances can now be seen in many kitchens nationwide. Although using a juicer does allow for the concentrated consumption of the beneficial nutrients in fruits and vegetables, it leaves out one important component of whole fruits and vegetables: fiber. Fiber is a part of fruits and vegetables that cannot be digested by the human digestive system, allowing it to pass completely through the body. As fiber passes through the body it absorbs water, promoting the movement of material through the digestive system.

There are two types of fiber: insoluble and soluble. Insoluble fiber does not dissolve in water, while soluble fiber does. Both types are found in fruits and vegetables.

Insoluble fiber:

• Speeds up the elimination of waste through the digestive system
• Creates an environment that prevents microorganisms from producing toxic substances in the colon

Soluble fiber:

• May help to reduce cholesterol, specifically LDL (bad cholesterol)
• Regulates sugar absorption, preventing rapid increases in blood sugar levels

Although juicing fruits and vegetables retains most of the nutrients, the added fiber from consuming them whole helps us achieve optimal well-being.

For more information, visit MissouriFamilies.org.

Contributors: Klemens Ast, ARAMARK Dietetic Intern; Denise Schmitz, M.A., R.D., Nutrition and Health Education Specialist, University of Missouri Extension, schmitzda@missouri.edu, 816-482-5850

Myth: Enriched grains are as good for my heart as whole grains.

Answer: Busted!

Enriched grains do provide you with some B vitamins, iron and carbohydrates, but they have not been proven to be as successful in helping your heart as whole grains have been. Whole grains help your heart by clearing out plaque that may be in your arteries. This plaque is typically known as blood cholesterol. Whole grains also help reduce the risk of cardiovascular disease due to the soluble fiber in the whole grains. A study that was reported in the Tufts University’s Health and Nutrition Letter, showed that by “eating an average of one additional serving of whole grain per day, participants (14,000 people in four different communities in the USA) were 7 percent less likely to suffer heart failure (a condition where the heart can’t pump enough blood to meet the body’s needs) over the course of the (13 year) study.”

Foods with whole grains are fairly easy to find. You want to make sure that the first ingredient listed on the food package by the Nutrition Label indicates “whole grain” or “whole wheat.” The MyPlate website suggests that at least half of the grains we eat should be whole grains.

The ingredients list on your food package will list the ingredients in order based on what is used most (by weight) in that food item. You want to find the word “whole” in front of any grain ingredient that is in the food item, or look for the “100% Whole Grain” stamp on the front of the package. If the words “enriched” or “fortified” are in front of the word “grain” then you will know that the food is not a whole grain item, but in fact a processed grain. A whole grain product includes all three parts of the original grain: bran, germ and endosperm. Together, these three parts provide fiber, vitamins and minerals. The enriched grain product does not contain the bran or germ. So, the next time that you’re purchasing food, try choosing the whole grain foods in order to help protect your heart.

Additional health and nutrition information can be found at MissouriFamilies.org.

Contributors: TeNeal Minks, Dietetic Intern, MO DHSS; Denise Schmitz, M.A., R.D., Nutrition & Health Education Specialist, University of Missouri Extension, schmitzda@missouri.edu, 816-482-5854

Myth: Foods that have "added fiber" have the same health benefits as foods that contain natural fiber.

Answer: Busted!

Many people believe that added fiber has the same health benefits as the fiber naturally found in foods. The fiber that is added to foods is called functional fiber. Functional fiber does not have the same properties as the fiber found in whole grains, fruits and vegetables.

Natural dietary fiber is divided into two categories: soluble and insoluble. The soluble dietary fibers become viscous in water and lowers cholesterol by escorting it out of the body. Lower cholesterol levels help reduce the risk of heart disease and stroke.

Insoluble fibers add stool bulk and promote regularity. Insoluble fiber is not digested in the stomach or small intestine. It gets transported to the large intestine where it has the main effects. Bacteria ferment the fiber causing an increase in the acidity of the large intestine. This increased acidity leads to many health benefits, including a decrease in inflammation, an increase in immune function and increased calcium and mineral uptake. Further, many illness-causing pathogens don't tolerate the acidic environment and die before causing disease. Fiber in the large intestine also helps to add bulk to stool, helping to decrease constipation.

Functional fiber is a non-digestible carbohydrate that has been shown to have some fiber benefits, yet studies are not clear. Similar to soluble fiber, functional fibers are often soluble in water but they are not always 'sticky' and therefore can't lower cholesterol levels the way that soluble fiber can. Functional fiber does seem to increase stool bulk and help decrease constipation.

The basic idea is that while it is okay to get some of your fiber from these added sources, it is not okay to get all of your fiber from added sources. The key is variety, so try to get your fiber from a variety of different sources.

Americans get far too little fiber—about half of what is recommended. We need about 14 grams of fiber per 1,000 calories.

For more nutrition and health information, visit the MissouriFamilies website.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516