By Chelsea King

Before I can dive into why fiber is so essential for healthy aging, we must talk about what fiber is. Fiber is a type of carbohydrate that the body cannot digest. It is found naturally in our plant foods: vegetables, fruit, whole grains, nuts, seeds and legumes. You can also find manufactured forms added to pills, powders and foods.

There are two types of dietary fiber: soluble and insoluble.

Soluble fiber is entirely fermented by gut bacteria and dissolves in water to form a gel-like substance, which may help lower cholesterol and slow digestion. Insoluble fiber, on the other hand, is only slightly fermented by the gut bacteria. Unlike soluble fiber, it does not dissolve in water. Instead, it adds bulk and helps move food through the digestive tract. I like to think of it as the broom that helps clean your digestive tract.

Most foods contain both types of fiber, so do not worry about getting hung up on how much soluble or insoluble fiber you consume; instead, focus on the total fiber. An example I like to use to help people understand soluble versus insoluble is an apple. The red, harder skin is the insoluble fiber, while the fleshy, white inside portion is the soluble fiber. Both fiber types are essential for us, and we need to have both!

You have probably been told to consume enough fiber, but do you know its importance? There are many health benefits to having a high-fiber diet. Here are just five of them that you may experience.

• Slows the absorption of sugar from food, helping maintain blood sugars better.
• Helps you feel full and have better weight maintenance.
• Lowers blood cholesterol.
• Lowers the risk of breast, prostate and colon cancer.
• Helps relieve constipation or diarrhea.

So, how much fiber do I need? Females over the age of 50 should consume at least 21 grams per day, and men over the age of 50 should consume at least 30 grams per day. You can find the fiber content of packaged foods on their label, but for other fresh foods like fruits and vegetables, you can find it with a quick online search. There are many reputable sources of information, including the USDA’s food database.

Getting more fiber into your diet is simple when focusing on adding more plants to your diet.

• Add oatmeal to recipes. Try adding it to meatloaf, pancakes, muffins and smoothies.
• Snack smart. Choose nuts, seeds, popcorn, fruit and veggies more often than sweets or chips.
• Opt for whole grains. Choose 100% whole wheat bread, pasta, quinoa, barley, and brown and wild rice.
• Make beans and lentils a staple. Add to soups, salads, eggs, casseroles and more.
• Eat the peel of your fruits and vegetables. Wash and enjoy as is, or only partially peel to get all the fiber.

Have food, nutrition or health questions? Contact us at foodhelp@jocogov.org.

Chelsea King is the health, food safety and nutrition agent at the Johnson County K-State Research and Extension Office.