Fibre is a crucial part of a healthy diet, yet many people fail to meet their daily requirements. In response, supermarkets have introduced fibre-fortified snacks that claim to help bridge this gap. However, concerns remain about whether these products offer the same benefits as fibre from whole foods. A UK-based surgeon and health educator, Dr Karan Rajan, has shared his perspective on whether such “added fibre” should be considered fake or effective.
Do fortified fibres actually work in the gut?
According to Dr Rajan, the body does not fundamentally distinguish between fibre from whole foods and fibre added to processed snacks once it reaches the colon. Gut bacteria ferment these fibres in a similar way, producing short-chain fatty acids that support gut health.
He explains that if fibre-fortified snacks help someone reach the recommended intake of around 30 grams per day, they can still offer meaningful health benefits, especially for people who struggle to consume enough fibre from natural sources.
Whole foods vs fortified snacks: key differences
While fortified fibres can help meet daily targets, Dr Rajan highlights important differences between them and whole foods.
Whole fruits and vegetables contain a variety of fibres—not just one type. Foods like berries include multiple fibres such as pectin, cellulose, hemicellulose, and resistant starch. Each of these plays a different role in gut function and health.
These foods also come packaged with additional beneficial compounds like vitamins, minerals, polyphenols, and antioxidants, which work together to support overall health in ways fortified snacks cannot fully replicate.
Why added fibre is limited in variety
Dr Rajan points out that food manufacturers are restricted by factors such as taste, texture, cost, and heat stability when adding fibre to processed foods. Because of this, only a limited number of fibre types are commonly used.
One of the most frequently added fibres is inulin, often derived from chicory root. It is inexpensive, stable, and blends easily into foods, but it does not offer the same diversity of benefits as the range of fibres found in whole foods.
Should fibre-fortified snacks be used?
Despite their limitations, Dr Rajan says fibre-fortified snacks are not harmful and can be useful. If they help individuals reach their daily fibre needs, they can play a supportive role in diet improvement.
However, he emphasizes that they should not replace whole foods entirely. The best approach is to use them as a supplement rather than a substitute for fruits, vegetables, legumes, and other natural sources of fibre.
Note: This article is for informational purposes only and does not replace professional medical advice.