Fiber consumption — Australian scientists in recent research say — is crucial to aging successfully. Older people with the highest intake of dietary fiber had a nearly 80 percent higher chance of leading a long life with good health.
Even the researchers found the results of the study astonishing. Unlike any other dietary food they conducted studies on, fiber had more profound effects including sugar intake. Adults who consumed more complex carbohydrates had a lower risk of high blood pressure, depression, diabetes, disabilities, and dementia.
If you wish to have a longer life and lead a more vibrant life without sharing the same eating habit with a rabbit, consider taking note of these tips. You’ll gain more knowledge about dietary fiber and how you can incorporate more of it into your diet.
Some Fiber Facts to Note
- Know What Your Needs Are
An average American consumes about 0.53 ounce (15g) of fiber per day, which is less than the levels recommended. The requirements of each individual reduce slightly as they get older, and they vary between 0.74–0.88 ounce (21–25g) for women and 1.06–1.34 ounce (30–38g) for men.
- Include Both Bases
Fiber is available in two varieties, soluble and insoluble, based on their ability to dissolve in water. Soluble fiber decreases your cholesterol level and keeps your heart protected, while the insoluble type promotes digestion. Consuming various foods gives both in sufficient quantity.
- Learn the Benefits Fiber Offers
Fiber-rich foods give you a satiated feeling with less calories, allowing you to control your weight. Also, they help you maintain stable blood sugar levels and lessen the risk of specific types of cancers, diabetes, and heart disease.
- Proceed Step by Step
Allow your digestive system some time to adjust to additional fiber. Add around 2–3g per week to prevent bloated stomach and diarrhea.
- Take more water
Drinking enough water maximizes the benefits fiber provides for digestion and reduces constipation and bloating. Stay hydrated at all times.
Consuming More Fiber
- Have a Hearty Breakfast
Taking in more fiber is easier if you begin early. Make a bean burrito or prepare a smoothie concoction with kale and fresh fruit.
- Modify Your Menu
Refine your favorite dishes with some simple modifications. Consider stirring chili and meatloaf containing chopped cabbage or carrots. Also, add mushrooms and onions to your pizza as toppings. Garnish your salad with a cup of beans.
- Change to Full Grains
Replace overly processed rice and white bread for their healthier variants. Whenever you’re eating out, order brown rice. Make sandwiches using all-wheat wraps.
- Cook Quickly
There are some methods of cooking, such as boiling, rob vegetables of fiber, and essential nutrients with steam cooking or microwaving that will allow you to enjoy all their nutritional value.
- Do Your Baking at Home
You don’t need to stop eating cookies and cake to create space for fiber. Instead, use your own oven and not supermarket brands. This will allow you to utilize materials like oats and wheat flour.
- Don’t Waste the Peels
No more wasting apple and potato peels as lots of fruits and veggies have palatable skins and seeds filled with fiber.
- Snack Intelligently
Use both snacks and meals to achieve your fiber goals. Dip raw veggies in hummus. Make a blend of food using nuts, dried fruit, and seeds.
- Go through Labels
Manufacturers understand that most consumers want to eat more fiber. Look at the label to know the grams contained in a product. If an item says it is a good fiber source, it should have a minimum of 5g per serving.
You can get your weight under control with fiber, and it can protect you from heart disease and other ailments as you grow older.
With Gratitude and Love