Is there Fiber in Coffee?

Who doesn’t enjoy a nicely brewed cup of coffee? Even if you aren’t big on cappuccinos, espressos, or lattes, you will probably still want a mocha or an iced coffee. There are various ways in which coffee is brewed and served, and often it’s something that people take very seriously.

65% of all coffee is consumed during the first few hours of the day. For some, brewing coffee is like a morning ritual and something that they pay close attention to and spend a lot of time and money on. Others need a quick coffee in the morning to wake up their mind. All in all, people love and need their coffee.

fiber in coffee

Overall, there is substantial consumption of coffee around the globe. Between 2020 and 2021, more than 166.63 million 60 kg bags of coffee were consumed worldwide. The most consumption was in Scandinavian countries, where the winters are long and dark. When there is something consumed so frequently, questions about its health benefits are bound to arise.

For years, scientists and researchers have been trying to understand how coffee impacts our bodies. Many pieces of research have been conducted into its effects on heart health, antioxidant properties, and other health benefits and possible negative impacts.

Recently, the question about the presence of fiber in coffee has been raised. While scientists had already stated that coffee beans contain fiber, it has recently been reported that brewed coffee contains fiber too.

So what does it mean if your morning cup of coffee contains fibers, and how does it impact you?

What is fiber?

Dietary fiber is an essential macronutrient required for the normal function of one’s body. It is a type of carbohydrate that is not digested by the body but plays a vital role in maintaining gut health.

Carbohydrates are divided into simple sugars (monosaccharides and disaccharides), complex sugars (polysaccharides), and fiber. Simple sugars include glucose, fructose, sucrose, and these help in providing energy for the body. They are easily absorbed into the bloodstream and cells. Glucose is also the only source of energy for the brain. Complex sugars such as starch are broken down in the body into simple sugars and then absorbed and utilized.

Dietary fiber is divided into two categories; soluble and insoluble fiber. Soluble fiber is the edible part of plants resistant to digestion and absorption in the human small intestine. However, the bacteria in the gut partially or completely ferment it to short-chain fatty acids in the large intestine. These fibers absorb water and form gels which slow down digestion throughout the digestive tract.

Insoluble fibers pass through the digestive tract largely intact and are not broken down or changed via the gut biome or enzymes. 

Why do you need fiber?

Soluble and insoluble fibers have different compositions; hence they have different actions and functions in the body. However, both are involved in adding volume to food without much caloric content and giving a feeling of fullness or satiety without too much calorie consumption. They are also both involved in maintaining normal intestinal pH levels. 

Due to their property of absorbing water and becoming gel-like, soluble fibers slow down stomach emptying and digestion of carbohydrates in the stomach. They also make food move faster through the intestine and reduce glucose absorption. These actions reduce glucose absorption and fewer spikes in blood sugar levels. The lowered appetite and less absorption of glucose also help in weight loss.

Soluble fiber has also been shown to reduce cholesterol and unhealthy lipid (LDL) levels. This means that these fibers reduce the risk of coronary heart disease.

Insoluble fibers, on the other hand, are more involved in adding bulk to stool, facilitating the fast movement of passage through the digestive tract, and reducing the risk of constipation, hemorrhoids, and other gut pathologies. Research has also shown a significant relationship between high fiber intake and a lower incidence rate of colorectal cancers.

How Much Fiber Do You Need? How Much Does Coffee Have? 

The recommended daily intake for dietary fiber is 25 g/day for women and 38 g/day for men. However, the daily intake of individuals in North America is less than 50% of the recommended value, at about 15g/day.

The research was conducted by Fulgencio Saura-Calixto, Ph.D., and colleagues at the Spanish National Research Council in Madrid to measure the amount of dietary fiber in brewed freeze-dried instant coffee, espresso, and filtered coffee.

The results showed that instant coffee contained the most fiber, about 1.8 grams per cup. Espresso contained roughly 1.5g of dietary fiber per cup, and filtered coffee only provided 1.1g of dietary fiber in each cup.

Other studies were later conducted, and they showed that Arabica coffee beans provide more dietary fiber than Robusta beans. It was also revealed that decaf coffee has less dietary fiber than caffeine coffee.

how fiber is found in coffee

However, the bottom line was that you would have to drink a lot of coffee to get to the recommended daily value of dietary fiber. But, you can drink coffee for its other benefits, such as its antioxidant activity, providing micronutrients like vitamin B2, potassium, magnesium, and reducing the risk of diseases like Parkinson’s disease and type 2 diabetes.

Juices and other beverages with fiber

Freshly squeezed juices are a healthy and delicious way to get your daily fiber. Juices like apple juice, lemon juice, and carrot juice are tasty and healthy beverages that you can have in the morning to keep you healthy and happy. 

Premade beverages like Halfday’s healthy and delicious iced teas are a great source of fiber, and contain over 30% of your daily recommended fiber intake. These teas were formulated specially to maintain gut health. They taste just like sweetened iced tea, and are the real deal to get your fiber in. 

The primary flavors available are a delicious lemon black tea, a nostalgic green tea with honey and ginseng, and a refreshing peach green tea. A limited-edition cranberry black tea flavor is also available. All these flavors are equally delicious and healthy.

 

Halfday iced tea sampler pack with lemon, peach and green tea

 

Each can is 355 ml and contains 35-40 calories only. The teas are sweet and refreshing but have small amounts of sugar to ensure that you remain healthy. Each can contains 8g of dietary fiber, which means you are getting as much as 22% of the daily recommended value from just a single can.

All flavors are made from natural organic tea and are vegan and paleo-friendly. So if you have such dietary restrictions, these drinks are an excellent option for you when you are craving a refreshing iced tea. So now you can easily enjoy a fun, refreshing drink on the poolside with your friends and stay healthy, happy, and fresh.

Other sources of fiber

As discussed above, coffee is not enough to provide you with your daily requirement for dietary fiber, so you must incorporate other sources of fiber into your meals. The sources of fiber are all plant and grain-based. Supplements are sometimes prescribed to patients with inflammatory bowel disease.

For insoluble fiber, whole-grain foods, nuts, and legumes are great dietary additions. You can also incorporate vegetables like green beans, celery, courgettes, and cauliflower into your daily meals. Another simple thing that can increase your insoluble fiber uptake is leaving the skins of potatoes and tomatoes on in your meals and eating them. The skin of many fruits and vegetables is high in insoluble fibers.

nuts as a source of fiber

For soluble fiber, legumes, oats, chia seeds, and rye are excellent sources. Nuts, especially almonds, also contain a substantial amount of soluble fiber. Root vegetables such as sweet potatoes and onions are also excellent sources and are easy to incorporate into your diet.

Bottom Line

Coffee is a great breakfast drink which is why it is enjoyed by so many around the globe. It also has a range of health benefits and gives consumers a sense of euphoria and happiness right after consumption. However, when it comes to fiber content, you are better off consuming other drinks such as Halfday’s Iced Teas or natural juices. It is also essential that you understand that one product alone is not enough to provide you with your daily requirements. You must incorporate multiple sources to ensure that you remain healthy and fit.

Halfday iced teas