You’ve heard that it’s important to get enough fiber, especially as you grow older. Numerous studies have proven that fibrous foods help seniors age healthier because they lead to lower cholesterol, control blood sugar levels, normalize bowel movements, and help manage a healthy weight. Fiber is found in a lot of foods, so it’s easy to add to daily meals.
Be sure to start slow when adding foods that are rich in fiber as snacks and meals because too much fiber too fast can potentially cause pain and discomfort. Add a few fiber rich foods each day until you meet your goal. When adding fiber to your diet, be sure to drink plenty of water. This will keep fiber moving through the digestive tract.
There are two types of fiber— insoluble and soluble. Soluble does not dissolve in water, and does not change its form as it moves through the digestive tract. Insoluble fiber performs functions like controlling pH acidity levels in the intestines, eliminating toxic waste through the colon and moving roughage through the digestive tract.
Dietitians say your ratio of soluble versus insoluble fiber should be 25 percent insoluble to 75 percent soluble. Overall fiber in whole grain foods helps prevent constipation by moving waste through the body and lowers the risk of hemorrhoids.