DEAR DR. BLONZ: My doctor says I need more fiber in my diet, and recommends a fiber supplement. But it’s expensive, and I’m on a limited retiree budget. The affordable option (I hope) is a combination of oat bran (a soluble fiber) and wheat bran (an insoluble fiber), mixed into whatever else I eat. I have read that both types of fiber are needed. Is that true? And if so, how much of each should I consume daily? Should another kind of fiber, like psyllium seed husks -- which are the basis of the dietary supplements -- be added to the mix? If so, how much? -- F.S., Casa Grande, Arizona

DEAR F.S.: At present, the typical American diet contains about 12 to 15 grams of dietary fiber per day. We should double that, bringing our intake up to 25 to 30 grams per day. Do some checking to see where you stand.

Sources of both soluble and insoluble fiber should be part of your diet, yes; if your diet contains fruits, vegetables and grains, you have this covered.

Taking a fiber supplement may work for constipation, but why strain your budget with supplements when you can get your supply naturally, from nutrient-rich whole foods? No better way to start the day than with a high-fiber, whole-grain cereal with added dried fruits, such as raisins or dried berries.

Read more on fiber at tinyurl.com/ycje978z.

DEAR DR. BLONZ: Is it necessary to use extra-virgin olive oil to get all the health benefits? We found that the flavor of the extra-virgin oil we were getting was often too strong or bitter for our taste, so we switched to ordinary olive oil. What are we missing health-wise, if anything, by not using extra-virgin oil? -- J.N., Hayward, California

DEAR J.N.: “Extra-virgin” signifies the least processed of the oils extracted from the olive. This type of oil contains the highest amount of phytochemicals, which protect the oil -- a vital energy source for the olive seed -- and can help us, as well. But it is important to understand that there are wide varieties of flavors in extra-virgin oils; they vary according to the types of olives, and where in the world they are from, and how they have been grown, harvested and stored.

This being said, extra-virgin will always be the most flavor-intense oil from any variety or batch. Olive characteristics do vary, so I encourage you to visit a store where they do olive oil tastings. Another option is to look online for stores that offer tasting notes for their various oils. You will find more options than you might have imagined.

Bottom line, though, is that irrespective of whether extra-virgin oil has more health assets, it makes no sense to use it if the flavors are not enjoyed.

Send questions to: “On Nutrition,” Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: If I were to take herring that is sold in a wine sauce and rinse it in water to remove the salt, does it lose any of the healthful omega-3 fatty acids? I enjoy eating herring, and want the fats, but prefer not to have the salt. -- M.M., Washington, D.C.

DEAR M.M.: Herring are a rich source of omega-3 fatty acids, and these fats will still be there after a salt-removal swim.

The level of omega-3 fats in herring is impressive: A study in an issue of the Journal of Agriculture and Food Chemistry reported that the sought-after EPA and DHA omega-3s represent more than 12 percent of the fatty acids in herring. Pacific herring were found to have slightly higher levels than those swimming in the Atlantic, but both types were higher than the level of essential omega-3s in sardines, salmon, tuna and trout. Read more about the different omega-3 fats at tinyurl.com/y9vd9mbo.

DEAR DR. BLONZ: Is it safe to put raw chicken in a slow cooker and cook it on low for eight hours or so? I am very hesitant and afraid it will be full of bad bacteria. -- S.G., San Diego

DEAR S.G.: A properly functioning slow cooker, or Crock-Pot, will cook foods between 170 and 280 degrees, which is sufficient to bake bacteria out of existence. The meat should be fully defrosted before it goes into the cooker. Fill the cooker at least halfway, but no more than two-thirds full. Cut the larger pieces of chicken into small chunks to ensure thorough cooking.

Finally, steam helps the process, so keep the lid in place. If you are going to be around, cook on high for the first hour, then lower the temperature to that called for in the recipe.

DEAR DR. BLONZ: In a recent column, you equated lactose and lactate. This is wrong! Lactose is a disaccharide. Lactate is the ionized form of lactic acid, a three-carbon organic acid. Lactic acid is a fermentation product of sugars, including lactose, and is found in sour milk, yogurt, pickles, saurkraut, etc. It is used as a preservative in many foods. It’s not going to contribute to symptoms of lactose intolerance. -- S.R., via email

DEAR S.R.: You are correct, and thanks for pointing out that error. “Lactates,” used as additives in certain foods, are completely different from lactose, the carbohydrate found in dairy products that can cause problems for lactose-intolerant individuals. Thanks for the careful read.

Send questions to: “On Nutrition,” Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: Whenever our grandchildren come to visit, they immediately launch into this game where they go through the refrigerator and all our cabinets and try to find foods that are out of date. It is something that my daughter taught them and encourages them to do. (They found us eating something out of date at one visit.) The kids check the “sell by” dates of our canned goods and dairy products and toss anything that has expired. I have found, or should I say “not found,” eggs just over the line, and was unsure whether they were still safe. Aren’t some of these items still usable for some time after the dates have passed? -- A.G., Walnut Creek, California

DEAR A.G.: The breakdown of food is a gradual process and does not take place on one particular day. The accuracy of any dating system relies on the proper handling of foods from field to plate. If there’s been any mishandling by the manufacturer, trucker, supermarket or consumer, the flavor and safety of the product can be compromised.

The presence of all these variables means that these are not precise systems; what we sense with our eyes, nose and palate should overrule any freshness dates on a product. Unfortunately, there is no one federal standard for food dating, so we have to cope with a variety of different systems on products. The various systems provide instructions for the retailer and the consumer.

“Sell by” dates are for the retailer, and represent the last date at which the product should appear on the supermarket shelf. Perishable foods such as dairy products, meats and bread use this method for freshness dating. The “sell by” date allows time for normal home use. Let your daughter and grandkids know that properly stored eggs, for example, can be good for four to six weeks after their “sell by” date.

An “expiration,” “use by,” or “do not use after” date represents the last date at which the product would be of sufficient quality to be consumed, according to the manufacturer/producer. This does not necessarily mean the item will become dangerous after that point; it represents the producers’ advisory that it might not be of the same quality as when it was made. For example, yeast or refrigerated dough products might not rise as expected if used beyond the expiration date.

If you are going to buy their foods, manufacturers want you to enjoy them so you’ll become a repeat customer. As a result, most foods contain some sort of freshness date, as this is the manufacturer’s estimate of the last date at which their product will have retained its flavor and quality. These items are marked with “best if used by,” or similar terminology. Soft drinks, for example, tend to lose flavor over time, so their freshness date tells you when they are at their best. Cereals and canned goods also use this type of dating.

Send questions to: “On Nutrition,” Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.