by Elaine M. Koontz, R.D., L.D.,
Exclusive to THE ERICKSON TRIBUNE

What do a dish of juicy red strawberries, a slice of wheat bread, and a bowl of beans have in common? The answer is fiber.

Fiber-rich foods tend to be low in calories, fat, and sugar. They are rich in antioxidants and other ingredients known to carry health benefits. A diet high in fiber has been shown to lead to weight loss, cancer prevention, heart disease, and glucose stabilization.

Finding Fiber

Unfortunately many older people aren’t sure where to find fiber—or how much they need. Men over age 50 should consume 30 grams of fiber a day, and women over 50 should consume 21 grams of fiber daily.

There are two major types of fiber. Soluble fiber forms a gel-like substance in the intestinal tract and slows food digestion and absorption, which in turn helps prevent energy peaks and crashes. Some sources of soluble fiber are cabbage, cauliflower, citrus fruits, potatoes, beans, and oats.

Insoluble fiber is what was once known as roughage. It keeps things moving through the digestive tract, increasing regularity and decreasing constipation. Insoluble fiber may also help to prevent painful intestinal diseases, such as diverticulitis. Insoluble fiber sources include eggplant, pears, radishes, strawberries, broccoli, cereals, mustard greens, brown rice, and whole grains.

Metamucil and similar supplements are another source of insoluble fiber and in moderation can help to relieve constipation.

White vs. Whole Grain

Why don’t all breads and cereals contain fiber if they are made from grain? In refining grain into white flour, only the endosperm, the starchy center of the kernel, is kept. This makes for a light and fluffy white bread, but it’s devoid of any fiber. Of the 15 key nutrients in white flour, 10 are found in greater quantities in whole-wheat flour.

Why Worry About Fiber?