High-fibre chocolate: what makes it special and how you can increase your fibre intake
Why a high-fibre diet is good for us
High-Fibre plays a number of different roles in our digestive system, which is why it is such an important part of a balanced diet. It binds water, helping food move through our system and promoting good digestion. High-fibre ingredients can also have a prebiotic effect because they provide specific types of gut bacteria as a source of nutrients, something that can encourage more diversity in our gut microbiome.
Consuming a high-fibre diet also has some positive metabolic effects. Foods that are rich in fibre tend to release carbohydrates more slowly, which can stop blood sugar spiking after we eat – although the exact effect of this depends heavily on the overall composition of the food (especially the sugar content), the portion size and other specific factors. Scientific studies indicate that increasing overall fibre intake is also associated with a lower risk of certain diseases, including those affecting the colon. It is important to remember, however, that this link is based on overall nutrition – it is not a benefit that can be gained from any one specific product.
How to get more fibre from your chocolate
There are a few key points to consider if you are looking for high-fibre chocolate or want to formulate a recipe for it. The most obvious one is the cocoa percentage: as the percentage of cocoa mass increases, so does the fibre content. Recipes that are high in sugar demonstrate a lower fibre content by comparison. The fibre content can also be increased by adding ingredients that are naturally rich in fibre: seeds and nuts like almonds, hazelnuts and walnuts will not only boost fibre, but also create a different texture. Some product concepts also incorporate grains and legumes – for example, in the form of crunchy pieces inside the bar.
Not only that, but recipes can also be developed with specific high-fibre ingredients such as cocoa fibres and inulin. Cocoa fibres are highly rich in fibre and can be added to food in specific amounts. Inulin is often selected for its prebiotic properties, but it needs a fine-tuned approach because of the sensory effects it can create and in the technology used to process it. Chia seeds, hemp seeds and cocoa nibs can also increase fibre content and provide an interesting sensory experience.
Another key consideration is how the chocolate is sweetened. Some chocolate replaces everyday household sugar with alternatives that contain fibre, such as date powder – boosting the fibre content of the recipe. Doing this also alters the flavour and mouthfeel, however, so it is always important to think about the impact on not just the nutritional profile, but the sensory experience too.
Author:
Michael Daspersgruber
Head of R&D