5. Fiber: The Digestive Regulator
Why It Matters After 60: A healthy digestive system is central to overall wellness. Fiber is the unsung hero that keeps everything running smoothly, preventing uncomfortable constipation, which can be more common in later years. Beyond regularity, soluble fiber helps manage cholesterol levels and stabilize blood sugar, which is crucial for heart health and preventing type 2 diabetes. It also feeds the good bacteria in your gut, supporting a healthy microbiome.
The Top Food Sources: Fiber is found in plant foods. Think whole grains like oats, quinoa, and brown rice. Fruits are fantastic, especially berries, apples (with the skin), and pears. Vegetables of all kinds, particularly broccoli, carrots, and Brussels sprouts, are loaded with fiber. Legumes like beans, lentils, and chickpeas are fiber superstars.
Signs You’re Not Getting Enough / Benefits of Getting More: The most obvious sign is constipation. However, a low-fiber diet can also contribute to blood sugar swings and higher cholesterol. A fiber-rich diet promotes comfortable digestion, a feeling of fullness that helps with weight management, and long-term protection for your heart.
How to Easily Add This to Your Life: Make small swaps. Choose whole-wheat bread over white. Start your day with a bowl of oatmeal topped with berries and a sprinkle of chia seeds. Add a can of rinsed black beans to your favorite soup or chili. Snack on an apple or a pear instead of chips.
What to Consider: If you’re new to a high-fiber diet, increase your intake gradually to allow your digestive system to adjust. It’s also essential to drink plenty of water. Fiber works best when it’s well-hydrated, helping to soften stool and keep things moving.
