Why women over 50 need more fiber
What's the story
Plant-based fiber is an essential part of a healthy diet, and it is particularly important for women over 50. As we age, our digestive system changes, and fiber can help keep it healthy. It also helps in reducing the risk of chronic diseases such as heart disease and diabetes. Including more plant-based fibers can help you maintain a healthy weight and improve overall health.
#1
Benefits of soluble fiber
Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. It helps lower cholesterol levels by binding with bile acids and removing them from the body. This process prompts the liver to produce more bile acids from cholesterol, thereby reducing overall cholesterol levels. Soluble fiber also stabilizes blood sugar levels by slowing down digestion, making it beneficial for women over 50 who may be at risk of type 2 diabetes.
#2
Insoluble fiber for digestive health
Insoluble fiber doesn't dissolve in water; it adds bulk to stool and promotes regular bowel movements. This type of fiber is crucial for preventing constipation and maintaining a healthy digestive system as we age. Women over 50 often experience changes in bowel regularity due to hormonal shifts or decreased physical activity levels. Including foods rich in insoluble fiber can help keep the digestive system functioning smoothly.
#3
Whole grains as a fiber source
Whole grains are an excellent source of both soluble and insoluble fiber. Foods such as brown rice, quinoa, oats, and whole wheat bread provide these essential nutrients without the refined sugars found in white grains. Adding whole grains to your diet can help you meet daily fiber requirements while providing other essential nutrients like B vitamins and iron.
#4
Fruits and vegetables are packed with fiber
Fruits and vegetables are naturally high in fiber, along with vitamins and minerals that promote health as you age. Berries, apples with skin on, pears, carrots, broccoli, and so on, are some of the fiber-rich options you can include in your meals or snacks throughout the day. They not only add flavor but also contribute significantly toward meeting daily recommended intake levels set by health authorities worldwide.