Fiber is essential for every healthy diet. It can help to clear toxins, lower your cholesterol, and does wonders for your digestive system. Foods high in fiber are also healthy choices by default because most of them are low in calories and loaded with important vitamins. The problems that senior citizens face as their bodies age make additional fiber an important staple to their diet. It is recommended that seniors get between 20 and 30 grams of fiber per day.
Many health concerns are improved with added fiber. Heart disease and high blood pressure are lessened with a high fiber diet because of a decrease in cholesterol and an increase in healthy blood flow. The likelihoods of certain types of cancer is limited because of the increased health of the digestive track. Because foods high in fiber take longer to digest, glucose levels remain more level which is an enormous benefit for those with diabetes.
There are two types of fiber and understanding both is important when considering the benefits.
Soluble fiber: this type of fiber dissolves in water and forms a gel-like substance that clings to things like toxins, bile, and plaque and helps to clear them away.
Insoluble fiber: this type of fiber is very absorbent and it works to soak up water which cleans and maintains your digestive track.
Many foods high in fiber have both soluble and insoluble fiber. While insoluble works to soak up water, it is important to drink more when you eat foods high in this type of fiber to remain hydrated and to help it do its job.
Foods High in Fiber
|Split Peas||Lentils||Black Beans|
|Bran Flakes||Whole Wheat Pasta||Pearled Barley|
|Sweet Potato||Apples||Whole Grain Bread|
When choosing the right sources of fiber, consider how difficult it will be to eat if you have soft teeth or dentures. Nuts are a great source of fiber and healthy fats, but cooked brown rice might be easier on some mouths. The trick to adding more fiber to your diet is to make some basic substitutions like whole grain bread instead of white or quinoa instead of white rice. If you are still struggling to get the right amount of fiber in each day, ask your doctor about a possible supplement.