Realistically, for people of all ages, part of a healthy diet includes dietary fiber. As people age, however, due to challenges with their weight, blood sugar levels, cholesterol levels, and constipation, fiber can be of particular assistance. Unfortunately, when it comes to healthy diets and this plant-based carbohydrate, not enough is being included for most Americans. Incredibly, 97% of them, in fact!
Because the benefits of fiber are particularly useful where older adults are concerned, we’re going to include some information here that should prove useful if you have an aging parent, grandparents, etc. – or you, yourself, are entering your golden years.
Later, we’ll introduce you to a retirement community that assures its residents three healthy, delicious meals every day. For now, however, let’s look at fiber.
Fiber and Older Adults
Due, in part, to a decreased appetite, older adults tend to ingest fewer than the required vitamins and minerals. This comes courtesy of decreased muscle mass, less physical activity, and a slower metabolism. So, to ensure aging adults stay healthy, they need to get enough fiber. But how and how much?
For females, 22.4 g of fiber should be sufficient. For males, they’ll need 28 g of fiber. For individuals, however, this can vary. Let’s look specifically at fiber’s benefits.
Achieve/Maintain a Healthy Weight
A study was done three years ago which found that in adults 65 years of age and older, over one-third were technically classified as obese. By consuming fiber-rich, low-calorie foods, older adults may be able to lose weight. To assist with this endeavor, each day approximately 30 g of fiber should be ingested, according to recent studies.
Blood Sugar Level Regulation
How many Americans over 65 do you suppose are currently dealing with diabetes? Almost 26%, according to the American Diabetes Association. Glucose is released into the bloodstream at a slower rate because the digestive process is slowed down by soluble fiber, however. So, you can reduce the risk of type II diabetes development and help control your blood sugar levels by including fiber in your diet.
Maintain Healthy Cholesterol
There are two parts to the essential fat known as cholesterol: HDL and LDL. The “bad” cholesterol, LDL, needs to be kept in check. To lower total blood cholesterol levels, soluble fiber may help. Because as adults age, the risk of high cholesterol increases, so part of a healthy diet should include fiber-rich foods.
Fewer Dealings with Constipation
Due to gastrointestinal tract changes related to aging, a common complaint among older adults is constipation. It can be caused by certain prescription drugs, as well. For relief, laxatives are turned to by many seniors. Unfortunately, severe gastrointestinal tract damage, metabolic disorders, nutrient deficiencies, etc., can be the result of too much laxative use.
Far better to enjoy a diet rich in fiber to relieve constipation as well as plenty of water and physical exercise. Keep in mind that without enough water, a high fiber diet can compound existing bowel movement problems!
Get Three Healthy, Nutritious Meals a Day at Rittenhouse Village At Michigan City
Courtesy of the Sensations Dining program, residents enjoy a large selection of menu choices, restaurant-style five-star dining, and delicious gourmet meals prepared by chefs.
To create these delicious meals, only the highest quality ingredients are used and, whenever possible, the freshest, as well. During both special events and daily meals, residents enjoy international cuisines, homemade favorites, and more here at Rittenhouse Village At Michigan City.