According to the Academy of Nutrition and Dietetics, the recommended amount of dietary fiber is 14 grams per 1,000 calories daily. Are there enough whole grain foods, fruits, and vegetables in your diet to help you meet this recommendation? If not, you may want to explore new dietary fiber sources.
Eating more high-fiber foods can benefit your gut health, cholesterol levels, and more. Read on to discover dietary fiber sources and how they can improve your health as a senior!
The Benefits of Healthy Eating With Fiber
Fiber is one of the primary reasons eating whole plant foods is beneficial. Adequate fiber intake could reduce your risk of chronic disease, improve your digestion, and more.
Dietary fiber is a non-digestible carbohydrate. There are two main types:
- Insoluble fiber: doesn’t dissolve in water
- Soluble fiber: dissolves and is metabolized into beneficial bacteria
Females aged 51 and over should consume 21 grams daily, while men should consume 30 grams daily. According to the National Library of Medicine, however, most Americans only consume half of their recommended needs.
Here are a few benefits of eating more fiber-rich vegetables and fruits.
Feed “Good” Gut Bacteria
Bacteria outnumber cells in the body 10 to one. They live in our mouths and noses, on the skin, and primarily in the gut. Between 500 and 1,000 different species of bacteria, totaling around 38 trillion cells, live in the intestine alone.
The bacteria in the gut is known as gut flora. These bacteria take care of processes your body can’t on its own. Different species play a part in:
- Brain function
- Immunity
- Blood sugar control
- Weight regulation
The bacteria in your gut need to eat to function and survive. However, proteins, carbs, and fats from the food you eat enter the bloodstream before reaching your large intestine. This leaves little for your gut flora to use as energy.
Human cells lack the enzymes needed to digest fiber. Your intestine contains these enzymes, allowing it to use fiber for energy.
This leads to the growth of “good” gut bacteria. Research indicates a connection between the gut and our overall health, including conditions like:
- Cancer
- Cardiovascular disease
- Gastrointestinal disorders
- Autoimmune diseases
- Endocrine conditions
- Mental health disorders
Consuming fiber-rich whole grain foods, fruits, and vegetables can promote the growth of beneficial bacteria in the gut. The bacteria can produce nutrients to feed cells in your colon. This reduces gut inflammation.
Signs of reduced gut health include:
- A high-sugar diet
- Unintentional weight changes
- Gas
- Bloating
- Diarrhea
- Heartburn
- Constipation
- Skin irritation
- Food intolerances
- Sleep disturbances
- Constant fatigue
If these symptoms sound familiar, explore your senior living community’s dining program. Apply healthy eating tips, including eating more fiber, to improve your gut health.
Reduced Constipation
Consuming more dietary fiber sources may reduce constipation. Fiber may help:
- Speed up the movement of stool through the intestine
- Increase the bulk of stool
- Absorb water
Effects depend on the type of fiber. Fiber that increases water in stool has a laxative effect. Other fibers that add dry mass without water may have a constipating effect.
Potentially Lose Weight
Some types of fiber can reduce your appetite, which may help you lose weight. According to Science Direct (a database of peer-reviewed scientific literature), dietary fiber sources may aid in weight management by:
- Decreasing absorption of macronutrients
- Altering the secretion of gut hormones
- Promoting satiation
Some types of fiber can absorb water in your intestine. This slows the absorption of nutrients while helping you feel full. You may consume fewer calories, which may help you lose weight.
Potentially Reduce Cancer Risk
Consuming enough fiber daily could help prevent the risk of certain cancers. This includes colorectal cancer.
Fiber-rich vegetables, fruits, and whole grains contain healthy antioxidants and nutrients. These compounds may reduce your risk of colon cancer. However, more research is needed to fully understand fiber’s potential cancer-preventive effects.
Reduce Blood Sugar Spikes After Meals
High-fiber foods often have a lower glycemic index than refined carbs. Food sources with refined carbs are often stripped of fiber.
Consuming high-fiber foods along with other carbs may lead to smaller spikes in blood sugar. Otherwise, following a high-carb diet may cause your blood sugar to rise to harmful levels.
If you have blood sugar regulation issues, consider reducing your carb intake. Instead of refined carbs like white flour and added sugar, have fruit for dessert.
Reduce Cholesterol Levels
Soluble fiber may help reduce cholesterol levels. However, the effect isn’t huge.
Consuming between two to 10 grams of soluble fiber daily may help reduce total cholesterol by 1.7 mg/dl. It could reduce “bad” LDL cholesterol by 2.2 mg/dl on average.
It depends on the viscosity of the fiber source.
High-Fiber Foods
Before adding fiber-rich vegetables, fruits, and whole grains to your diet, explore your senior living community’s dining program. Apply nutrition tips to follow a balanced diet that provides your body with the energy it needs.
Natural dietary fiber sources include:
- Strawberries
- Carrots
- Beets
- Bananas
- Raspberries
- Apples
- Oats
- Avocados
- Pears
- Artichokes
- Brussels sprouts
- Broccoli
- Split peas
- Chickpeas
- Kidney beans
- Lentils
- Almonds
- Popcorn
- Quinoa
- Pistachios
- Chia seeds
Of these, oats, raspberries, lentils, split peas, avocados, and chia seeds are highest in fiber. For breakfast, have a bowl of oatmeal with chia seeds and your favorite fruit to start your day off with a healthy dose of fiber.
Consider working with a nutritionist to plan a fiber-rich diet that suits your needs. Getting help may ensure you don’t neglect any essential vitamins or minerals as you change your diet.
Add Dietary Fiber Sources to Your Routine
Consuming more high-fiber foods may help reduce your cholesterol, promote a healthy weight, and prevent constipation. Add more color to your diet with fiber-rich fruits, vegetables, and whole grains! You may discover new favorite foods in the process.
Rittenhouse Village at Michigan City is the best retirement community in Michigan City, IN. We’re proud to have been named a Best of Senior Living by A Place for Mom!
Searching for more healthy eating nutrition tips? Explore our senior living community’s exclusive lifestyle programs, which include restaurant-style dining and a large selection of menu choices. Contact us now to schedule a tour.
