Fiber Facts

Really?  No! Well sometimes for sure! But go for an apple or a bean or two too.

The parts of plants that your digestive system can't break down or absorb-meaning they move relatively intact through your stomach, intestines, and out of our body-make up dietary fiber  There are two principal types.  Insoluble fiber, which doesn't dissolve in water, promotes the movement of food through the digestive system.  Soluble fiber dissolves in water, forming a gel-like substance and helping lower cholesterol and glucose levels.

People need both types, and the best way to get fiber is through foods.  If you struggle with constipation or irregular stools, you may need more insoluble fiber.  It can be found in whole-wheat flour, wheat bran, nuts, and many vegetables.  If you need help lowering your cholesterol, try upping your intake of soluble fiber with oats, peas, beans, apples, citrus fruits, carrots, and barley.

How much fiber do you need?  If you're 50 or under, the recommended daily amount is 38 grams for men and 25 grams for women.  After age 50, the amount drops to 30 grams for men and 21 grams for women.

Consider adding flaxseed and chia seeds to your diet.  Try sprinkling the whole or ground seeds over cold cereal or on top of salads.  They can also be added to soups, pizza sauce, pancakes, burritos, and yogurt.

Weighing in  by Jane Eklund