Fill up on fiber this National Heart Month

Dietary fiber is found mainly in fruits, vegetables, whole grains and legumes and is probably best known for its ability to prevent or relieve constipation. But fiber may also provide other health benefits, including reducing your risk of several diseases such as diabetes and heart disease.

So how much fiber do you need each day?

The National Academy of Sciences’ Institute of Medicine, gives the following daily recommendations for adults: 38 grams for men and 25 grams for women 50 and younger; and 30 grams for men and 21 grams for women 51 and older.

Fiber, also known as roughage or bulk, includes all parts of plant foods that your body can’t digest or absorb.

Fiber is classified into two categories: Those that don’t dissolve in water (insoluble fiber) and those that do (soluble fiber).

• Insoluble fiber. This type of fiber moves through your digestive system more quickly than its counterpart. Insoluble fiber can help promote soft, bulky stools. Whole-wheat flour, nuts, vegetables, bran and fruits with edible seeds, such as raspberries, are good sources of insoluble fiber.

• Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. You can find generous quantities of soluble fiber in oats, legumes, barley, apples, citrus fruits, carrots and psyllium.

The amount of each type of fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

Research has shown that dietary fiber may help reduce high blood levels of low-density lipoprotein (LDL) “bad” cholesterol, reduce risk factors for stroke, including high blood pressure.

Too much fiber too quickly can cause intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Without the added water, you could become constipated.

Fitting in fiber 

• Start your day with a high-fiber breakfast cereal — 5 or more grams of fiber per serving. Opt for cereals with bran or fiber in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.

Stir in a spoonful of chia or flax seed into your cereal, oatmeal, or yogurt.

• Add bran cereal or unprocessed wheat bran to baked products such as meatloaf, breads, muffins, casseroles, cakes and cookies. You can also use bran products as a crunchy topping for casseroles, salads or cooked vegetables.

• Switch to whole-grain breads. These breads list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Ideally, look for one with at least 3 grams of dietary fiber per serving.

• Substitute whole-grain flour for half or all of the white flour when baking bread. Whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. When using baking powder, increase it by 1 teaspoon for every 3 cups of whole-grain flour.

• Eat more whole grains and whole-grain products. Experiment with brown rice, barley, whole-wheat pasta and bulgur.

• Take advantage of ready-to-use vegetables. Mix frozen broccoli into prepared spaghetti sauce. Snack on baby carrots.

• Eat more beans, peas and lentils. Add beans to canned soup or a green salad. Or make nachos with black beans, baked tortilla chips and salsa.

• Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.

• Make snacks count. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices.