Sometimes the facts about whole grains and fiber are a bit fuzzy. Check out the six myths and facts below.

 

Myth #1: All whole-grain foods or products made with whole-grain ingredients are good sources of fiber.

Fact: Not so! Different types of whole grains contain different proportions of bran, endosperm and germ. That means they supply different amounts of fiber and other nutrients, too. So, don't automatically count on them for the fiber you need.

When choosing whole-grain foods, make sure to "flip for fiber"—simply flip the package to read the Nutrition Facts panel and check how much fiber a serving provides. Pick products most often that list a whole grain as the first ingredient and and that are a good or excellent source of fiber. A "good source" is at least 3 grams, or 10% Daily Value, per serving. An "excellent source" is at least 5 grams, or 20% Daily Value, per serving.

 

Myth #2: The fiber content of whole-grain foods isn't important.

Fact: This is a myth because fiber may be the main driver for many of the health benefits of whole grains, including reduced risk for heart disease and type 2 diabetes, better weight control and better management of metabolic syndrome—a condition associated with increased risk for heart disease and type 2 diabetes.1-4 Choose whole-grain foods that are good sources of fiber to get the health benefits of both.

 

Myth #3: The grams of whole grains in a serving of a product equal the grams of fiber in a serving, too (for example 5 grams of whole grains = 5 grams of fiber).

Fact: Many people mistakenly believe that the grams of whole grains in a product equal the grams of fiber5, but this is a myth! Foods with whole grains contain varying amounts of fiber. Check the Nutrition Facts panel to see how many grams of fiber a serving provides.

 

Myth #4: Choosing a cereal made with whole grains is a sure-fire way to get a good source of fiber.

Fact: According to a recent survey of the cereal aisle, almost half the cereals with whole-grain claims on the package did not contain enough fiber to qualify as a good source.6 When picking a whole-grain cereal, "flip for fiber." Simply flip the package to read the Nutrition Facts panel and check how much fiber a serving provides. At least 3 grams, or 10% Daily Value, is a "good source" and at least 5 grams, or 20% Daily Value, is an "excellent source."

 

Myth #5: All dietary fiber should come from whole-grain foods.

Fact: Some super-nutritious fiber-rich foods don't contain whole grains at all! Examples are fruits, vegetables, beans, peas and lentils. Some cereals don't contain whole grains, but are an excellent source of fiber—for instance, Kellogg's® All-Bran® Original cereal. The bottom line is that many foods supply fiber and other nutrients, but not a trace of whole grain.

 

Myth #6: Breads, cereals and pastas made with refined grains aren't nutritious.

Fact: Refined grains are milled to remove the bran and germ, so they're not "whole" grains. One example is the white flour used to make some breads, cereals and pastas. Another example is white rice. Most refined grains do provide vitamins and minerals because they're enriched, meaning that certain B-vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing.

 

References:
1. The Report of the Dietary Guidelines Advisory Committee on Dietary Guidelines for Americans, 2005. Part D. Science Base, Section 6: Selected Food Groups; Fiber and the Observed Protective Effect of Whole Grain.
2. Whole Grain Intake and Cardiovascular Disease, and Whole Grain Intake and Diabetes: A Review. Life Sciences Research Office (DeMoura, F. ed.) 2008.
3. Cho et al. Consumption of fiber is associated with lower body weight measures in US adults: NHANES 1999-2004, Experimental Biology Poster, 2009.
4. O'Neil CE, Nicklas TA, Cho SS. Fiber consumption and metabolic syndrome in adults: Results from NHANES 1999-2004. Experimental Biology poster, 2009.
5. 2009 Whole Grain & Fiber Survey, Greenfield Online, on behalf of Kellogg Company, March 2009.
6. 2009 "claim audit" completed using a syndicated database, capturing items entered into the database from 01/01/05 to 07/24/08. The database is maintained by an independent research company who pulls packaging from the shelf and puts in a database for the use of their subscribers. Current product formulation or on-pack messaging may be different from the information reflected in this report.