Keep reading to learn what fiber is, what it can do for you and easy ways to include it in your diet.

What Is Fiber?

Simply put, fiber is food the body can't completely digest. It reaches the colon partially intact and adds bulk to your stool. This roughage helps regulate your digestive system and reduce constipation.

You may hear your doctor or dietitian mention soluble and insoluble fiber. Soluble fiber dissolves in water and creates a gel-like material that slows down the digestion of foods containing cholesterol and sugar, which lowers your levels of both.

Insoluble fiber doesn't dissolve in water, so it promotes regularity through increased bulk. It also provides food for desirable bacteria in the gut — called probiotics — that promote good health.

Healthy and Happy Stomachs With Fiber

Besides being linked to lower risks of colorectal cancer, fiber is thought to decrease inflammation in the stomach. This reduced swelling may help improve instances of diarrhea and hemorrhoids.

Proper fiber consumption can help other conditions that cause inflamed sections of the digestive track, including diverticulosis, Crohn's disease and ulcerative colitis. If diagnosed with one of these conditions, your doctor may recommend reducing dietary fiber intake during flare-ups before slowly adding it back to your diet so you can keep receiving its benefits.

The Importance of Patience and Hydration

Adding too much fiber to your diet too quickly can cause stomach pain. If you're just starting out, it's important to remember to increase your daily intake over time. By going slowly, you let your digestive system adjust and decrease the risk of causing an upset stomach.

Proper hydration is also essential when eating fiber. Combining fiber and water helps soften stools and eases discomfort and constipation. Being dehydrated has the opposite effect and may make digestive issues worse.

The Role of Fiber in Weight Management

Fiber is filling, so you'll feel satisfied sooner by eating fibrous foods than if you eat something less dense. This lets you cut out unwanted calories without feeling deprived.

Many high-fiber foods, such as fruits, nuts and berries, make delicious alternatives to calorie-packed desserts and snacks. Plus, fruits and nuts are easy to store and grab on the go in your assisted living apartment here in The Gardens at Collinwood.

Ways to Pack Fiber Into Your Diet

There's no set daily standard for fiber consumption; however, current guidelines suggest individuals should eat 14 grams for every 1,000 calories they consume. It's best to talk with your doctor or a dietitian here in Fort Collins, CO, about a tailored diet plan.

Small changes and substitutions are generally all you need to boost your daily fiber intake if you're already trying to eat healthy. For example, switch to multigrain or wheat instead of white bread when eating toast or sandwiches.

Breakfast

There are a lot of fiber-packed breakfasts you can prepare in the kitchenette of your assisted living apartment. Whole-grain and fortified cereals let you get a quick dose of fiber to start your day without cooking.

Mug meals are easy to fix in your microwave, and egg dishes can be mixed with fibrous peas, beans and corn. Hot cereals, such as oatmeal, provide a rich source of fiber and are simple to prepare in the microwave. Adding your choice of nuts, berries or fruit slices can also increase the amount of fiber consumed.

Lunch

Pasta, soups and salads are classic midday meals, and you can effortlessly pack roughage into your diet by including vegetables, grains and nuts. When eating pasta dishes, you can boost your fiber intake without changing your favorite recipes just by using whole-grain noodles or shells.

For interest, try exploring new foods, such as soba or buckwheat noodle soups and rye or pumpernickel sandwiches. Crockpot recipes, including this lentil soup, make cooking simple. Quinoa, chia and other seeds are also high in fiber.

Dinner

From entrees to sides, the dishes served at dinner can be loaded with fiber, since grains, fruits and vegetables feature the nutrient.

For instance, preparing a slow cooker roast lets you eat more vegetables and boost your daily fiber intake without skipping protein-rich meat. Grits, cornbread and bread rolls make good choices for side dishes, and baked potatoes with the skins on provide both types of dietary fiber.

If you enjoy culture-themed meals, Mexican bean burritos and guacamole are high in fiber, as are Italian, Chinese and Thai dishes built around pasta, dumplings or rice.

Snacks and Desserts

Sweets can be good sources of fiber too, such as no-bake cookies made from oats and shredded coconut. Since nuts, berries and soy milk contain fiber, they're perfect for blending into milkshakes and ice cream.

Granola and trail mixes contain fibrous grains, seeds and dried fruits. For a more savory selection, try fixing vegetable sticks and pairing them with hummus or avocado dip.

By preparing snacks yourself, you can use pepper, spices, honey or molasses for flavor. The combination of fiber and low salt and sugar amounts will make the snacks healthy and tailored to your taste.

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