The typical American eats only about 11 grams of fiber a day, according to the American Dietetic Association. Health experts recommend a minimum of 20 to 30 grams of fiber a day for most people. The Food and Drug Administration has recognized fiber's importance by requiring it to be listed on the Nutrition Facts panel of food labels along with other key nutrients and calories. And, based on scientific evidence, the agency has approved four claims related to fiber intake and lowered risk of heart disease and cancer. The most recent claim, approved in January 1997, allows food companies to state on product labels that foods with soluble fiber from whole oats may reduce heart disease risk when eaten as part of a diet low in saturated fat and cholesterol.
Foods covered include rolled oats, oat bran, and whole-oat flour.
This conclusion is based on a scientific review showing a link between the soluble fiber in whole-oat foods and a reduction in coronary heart disease risk. Diets low in saturated fat and cholesterol and high in fiber are associated with a reduced risk of certain cancers, diabetes, digestive disorders, and heart disease. Diets low in saturated fat and cholesterol and rich in fruits, vegetables, and grain products that contain fiber, particularly soluble fiber, may reduce the risk of coronary heart disease. Found only in plant foods, such as whole grains, fruits, vegetables, beans, nuts, and seeds, fiber is composed of complex carbohydrates. Some fibers are soluble in water and others are insoluble.