I recently attended an informational session about dietary fiber, the third in a series of classes being presented by faculty of the Cedar Crest College nutrition department through its outreach program.

Fiber is a carbohydrate found in plant foods the body cannot fully digest. It is one of the simplest ways to support digestion, heart health, blood sugar and gut health. Fiber is not fully broken down and absorbed; instead, it moves through the digestive tract.

It is an important component of our diet. There are two kinds of fiber: soluble fiber, which dissolves in and absorbs water and helps lower LDL (bad) cholesterol, and insoluble fiber, which is the roughage you cannot digest.

It is the roughage that adds bulk and helps move everything through your digestive tract, mostly intact. The skins of vegetables contain more insoluble fiber, so try not to peel your apples. Beans, lentils, fruits, vegetables, whole grains, nuts and seeds can all provide fiber.

The recommended amount of fiber each person should eat daily varies slightly based on age and gender. Young men under age 50 should have 38 grams a day, and women under 50 should have 25 grams a day.

Our metabolism slows as we get older, and our needs decrease too, so older men should eat 30 grams and older women 21 grams daily. Consuming these amounts will help provide a feeling of fullness, support gut health, prevent constipation and improve bowel regularity, support heart health, help control blood sugar and may also be connected to brain health.

Increasing fiber too quickly can cause gas, bloating, cramping or stomach discomfort, so make sure when working on this component of your diet, you add fiber gradually over days and weeks. Aim to only increase your intake by about 2-3 grams every few days. Also make sure to drink enough fluids while doing so. Water helps fiber move through the digestive system.

Fiber-rich foods are more filling, which may help you eat less, which can be an advantage for diabetic or overweight conditions. It also helps to steady blood sugar by slowing down how quickly food leaves the stomach and how quickly sugar is absorbed into the bloodstream.

The cholesterol-lowering component of this was a “light bulb moment” for me. I have often heard the commercials for oats and Cheerios saying they may help lower cholesterol, but I never really thought about why that makes sense.

Fiber acts like a sponge or a net. Through the digestion process, it forms a gel in the gut that grabs onto some bile and cholesterol in the digestive tract, and it helps them to be excreted in the stool. Then the liver has to use more cholesterol from the blood, therefore lowering LDL cholesterol over time. If your diet is low in fiber, more cholesterol stays in your bloodstream.

Some simple ways to add fiber is to add berries, banana or ground flaxseed to oatmeal or yogurt. Add canned (rinsed) beans to soup, salad, chili or casseroles. Eat whole fruits instead of fruit juices, choose whole-wheat bread instead of white, snack on vegetables with hummus, and make sure to choose cereal with at least 3-5 grams of fiber per serving.

If you have any medical conditions, such as kidney disease, bowel issues, difficulty chewing or swallowing or if taking medications, be sure to discuss your diet with your doctor before making any changes.

Start low, go slow, drink water, and let the fiber add up!

Editor’s note: This article was written by Jenn Dietz, Healthy Pantry Initiative coordinator.