{"id":3195,"date":"2015-01-16T07:00:11","date_gmt":"2015-01-16T13:00:11","guid":{"rendered":"https:\/\/www.senioradvisor.com\/blog\/?p=3195"},"modified":"2015-01-28T23:39:25","modified_gmt":"2015-01-29T05:39:25","slug":"are-you-getting-enough-fiber","status":"publish","type":"post","link":"https:\/\/d30braiqprupoq.cloudfront.net\/blog\/2015\/01\/are-you-getting-enough-fiber\/","title":{"rendered":"How to Get More Fiber in Your Diet"},"content":{"rendered":"<h1>How to Get More Fiber in Your Diet<\/h1>\n<h2>Are You Getting Enough Fiber? Why It\u2019s More Important Now Than Ever<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/s3.us-west-2.amazonaws.com\/img.prod.aplaceformom.com\/main\/uploads\/sa-blog\/2015\/01\/Are-you-getting-enough-fiber--350x350.png\" alt=\"The Importance of a Fiber-Rich Diet for Senior Adults\" width=\"350\" height=\"350\" class=\"alignright size-medium wp-image-3198\" srcset=\"https:\/\/s3.us-west-2.amazonaws.com\/img.prod.aplaceformom.com\/main\/uploads\/sa-blog\/2015\/01\/Are-you-getting-enough-fiber--350x350.png 350w, https:\/\/s3.us-west-2.amazonaws.com\/img.prod.aplaceformom.com\/main\/uploads\/sa-blog\/2015\/01\/Are-you-getting-enough-fiber--150x150.png 150w, https:\/\/s3.us-west-2.amazonaws.com\/img.prod.aplaceformom.com\/main\/uploads\/sa-blog\/2015\/01\/Are-you-getting-enough-fiber--768x768.png 768w, https:\/\/s3.us-west-2.amazonaws.com\/img.prod.aplaceformom.com\/main\/uploads\/sa-blog\/2015\/01\/Are-you-getting-enough-fiber-.png 800w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/p>\n<p>One little-known side effect of aging is a changing gastrointestinal tract, making it more difficult for the body to absorb nutrients and for the stomach to function as well as it once did (a term called, \u201c<em>intestinal motility<\/em>\u201d).  These factors can unfortunately result in nutritional deficiency and constipation \u2013 or the more serious <em>diverticulosis<\/em> \u2013 in seniors of both genders, making it more important than ever to ensure you\u2019re getting enough fiber in your diet as you age.<\/p>\n<p>The Institute of Medicine of the National Academies recommends that total fiber intake for adults 50+ should be <em>at least<\/em> <strong>30 grams per day for men<\/strong> and <strong>21 grams for women<\/strong>. An easy way to combat intestinal motility is to increase your fiber intake through <a href=\"https:\/\/www.senioradvisor.com\/blog\/2014\/03\/healthy-eating-habits-for-seniors\/\" target=\"_blank\"><span style=\"color: #9d7bae;\">healthy foods<\/span><\/a> such as fruits, vegetables, and legumes. There is also evidence that increasing dietary fiber can help lower cholesterol levels, regulate blood glucose levels, and keep you feeling fuller longer, helping with weight loss or maintenance. <\/p>\n<p>One of the top purposes of fiber is to move waste out of the body. There are two types of fiber, and both are beneficial. Soluble fiber dissolves in water and becomes gel-like, allowing it to stick to bile, toxins, and other debris and drag them from your body. Insoluble fiber absorbs water, cleans out intestines, and stimulates regularity, helping battle constipation but also requiring an increased consumption of water (make sure to get 8-10 glasses a day).<\/p>\n<p>The good news is that sources of fiber are all around you at your local grocery store, including:<\/p>\n<ul>\n<li>\n<p>Multi-grain bread like 7-grain, dark rye, cracked wheat, pumpernickel, wheat germ, brown rice, and cereal (look for at least 5 grams of fiber per serving)<\/p>\n<\/li>\n<li>\n<p>Carrots, beets, broccoli, collard greens, swiss chard, spinach, artichokes, potatoes (russet, red, and sweet); generally, the darker the color, the higher the fiber content<\/p>\n<\/li>\n<li>\n<p>Bananas, oranges, apples, pears, mangoes, strawberries, and raspberries<\/p>\n<\/li>\n<li>\n<p>Chickpeas, lentils, peas, and beans like navy, white, garbanzo, and kidney<\/p>\n<\/li>\n<li>\n<p>Nuts like almonds, pistachios, or pumpkin, and sunflower seeds<\/p>\n<\/li>\n<li>\n<p>Psyllium, a high-fiber compound you can mix into water or fruit juice<\/p>\n<\/li>\n<\/ul>\n<p>You can increase your fiber intake today by looking for simple ways to incorporate fiber into every meal, like sprinkling sunflower seeds into your salad, adding legumes to your favorite stew or chili, or making higher-fiber choices for your staples like cereal, oatmeal, or rice. By increasing your fiber and maintaining a healthy hydration level, you\u2019ll see immediate health benefits including a healthier, more confortable digestive system.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How to Get More Fiber in Your Diet Are You Getting Enough Fiber? Why It\u2019s More Important Now Than Ever One little-known side effect of aging is a changing gastrointestinal tract, making it more difficult for the body to absorb nutrients and for the stomach to function as well as it once did (a term called, \u201cintestinal motility\u201d). These factors [&hellip;]<\/p>\n","protected":false},"author":2201,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[200,35],"tags":[79,45],"class_list":{"0":"post-3195","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-families-caregivers","7":"category-senior-health-fitness","8":"tag-healthy-eating","9":"tag-senior-health"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Get More Fiber in Your Diet - SeniorAdvisor.com Blog<\/title>\n<meta name=\"description\" content=\"One little-known side effect of aging is a changing gastrointestinal tract. 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