When we think of fiber, we think of staying regular. And while that’s a valid and important reason to include fiber in your diet, there are so many more benefits, especially in adults over the age of 50.
Dietary fiber can lower your risk for heart disease, stroke, and diabetes. Additionally, consistently consuming enough fiber improves the appearance and health of your skin, aids weight maintenance, and supports a healthy immune system.
As our bodies age, digestion becomes less efficient, which is why seniors require a diet that is higher in fiber than in younger adults. General recommendations for women is 21g per day, and 30g per day for men.
Tips for including more fiber in your diet:
- Include non-processed foods, or for easy reference, chose items that have a very short ingredient list.
- Swap breakfast cereals for something that is fortified with fiber.
- Ensure that every meal comes with unprocessed fruit or vegetables.
- Use a blender to add more fiber-rich foods to drinks and soups, such as beans and seeds.
- Consult your doctor about using supplements to get to your optimal intake of daily fiber.