Fiber. Fiber. Fiber. We hear a lot about fiber every time we turn around. What is fiber? Why is it important? Are we getting enough? How much is enough? What foods contain fiber? What time of day should we have fiber? Should children have more or less fiber than adults? Will fiber keep us running to the bathroom all day? Much a-do about FIBER!

The truth is...fiber really is EXTREMELY important at any age. So, let's break it down, shall we?

What is fiber?

Dietary fiber consists of the indigestible carbohydrates and lignin that are intrinsic and intact in plants. Functional fiber consists of isolated, non-digestible carbohydrates that have beneficial physiological effects in humans. Total fiber is the sum of dietary and functional fiber and is what counts when considering what fiber you are getting from your diet. There are two types of fiber - soluble and insoluble. Soluble fiber dissolves in water to form a gel-like substance. Insoluble fiber increases the movement of material through your digestive tract and increases your stool bulk.

Why is it so important?

Good fiber intake has been linked to preventing various health conditions beyond the standard practice of treating constipation. Some studies show adequate fiber intake could lead to better weight control, while other studies show fiber is helpful for preventing and controlling type 2 diabetes. There is also compelling evidence that fiber can prevent heart disease as well as create healthier bowels in those with bowel disorders such as diverticulitis, hemorrhoids, polyps, colon cancer and irritable bowel syndrome. Despite any health conditions, fiber keeps the bowel working in peak condition.

How much fiber do we need?

An adequate intake of fiber according to the National Academy of Sciences, Institute of Medicine is based on gender and age. Men 19-50 yrs should take 38 grams per day (g/d), while men 51+ should take 30 g/d. Women 19-50 yrs should take 25 g/d and women 51+ should take 21 g/d.

What foods contain fiber?

Sources for soluble fiber are oats, beans, peas, apples, bananas, berries, most vegetables and psyllium. Sources of insoluble fiber are whole wheat foods, bran, nuts, seeds and the skin of some fruits and vegetables.

What time of day should we eat fiber?

Any time of day is the right time of day for fiber. Don't save it all for one meal; instead get a little here and a little there.

For example:

• Add flaxseeds, seeds or nuts to your salad, soup, cereal or yogurt.
• Take cut-up veggies in small baggies with you as snacks.
• Beans and peas are great in soups or on salads.
• Fruits are great as snacks between meals - keep the skin on for added fiber.
• Berries can be great on salads or in smoothies.

Will fiber keep us in the bathroom all day?

If you're currently not getting a lot of fiber in your diet, it's best to increase your intake slowly to avoid gas, bloating, diarrhea or constipation. It is common for some to go from not enough fiber to too much in just a few days. As a result, you hear all the stories about running to the bathroom every 5 minutes and this makes many of us want to shy away from fiber. Drink plenty of water with your fiber otherwise you could end up with the very problem you are most likely trying to avoid - constipation. It's a good idea to drink 2 cups of water between each meal. Don't go overboard - too much of a good thing isn't always a good thing. Pay attention to how your body responds to fiber intake to gauge what amount is right for you. It's always a good idea to consult with your doctor if you have any questions.

Typically, there is deterioration in the ability to taste and smell foods as we age that often leads to food being less appetizing. Various medications can also affect the way foods taste. Therefore, meals being prepared for older adults should be created with the idea of interesting textures, visual appeal and enhancing the flavor with spices, herbs or lemon juice.

Now, you have no excuse to get the right amount of fiber each day.

Carrie Robertson
Research & Community Education

Chicago Skilled Nursing
Chicago Senior Living