A surprising fact about dietary fiber and successful aging
According to a new study in Australia, dietary fiber is the key to successful aging. The elderly who had the highest fiber intake lived about 80% more than healthy people.
Even scientists were surprised by the results. It is more effective than other dietary factors studied, including sugar intake. Adults who eat more complex carbohydrates lower their risk of hypertension, diabetes, dementia, depression, and disability.
If you want to live longer and enjoy a healthier life without eating like a rabbit, consider these tips. You will learn new facts about fiber and how to incorporate more fiber into your diet.
Facts about fiber
1. Understand your needs. On average, every American consumes about 15 grams of fiber per day, less than the recommended amount. Individual needs decrease slightly with age and are at least 21 to 25 g for women and 30 to 38 g for men.
2. Use both. This fiber is soluble and insoluble in water depending on how it is dissolved. Fiber lowers cholesterol and protects your heart. Insoluble fiber improves digestion and helps maintain order. Eat a variety of foods that are sufficient for both.
3. Learn about its benefits. Foods that are high in fiber burn fewer calories, so you can control your weight. They also help stabilize blood sugar and reduce the risk of some cancers, heart disease, and diabetes.
4. Use it gradually. Let your digestive system be compatible with more fiber. To prevent bloating and diarrhea weekly, add about 2 to 3 grams a week.
5. Drink more water. Drinking plenty of water maximizes the digestive benefits of fiber and minimizes constipation and gas. Stay hydrated throughout the day.
Eat more fiber
1. Eat a hearty breakfast. Eating fiber earlier is easier. Beans or whole-grain beans and fresh fruit.
2. Set menu. Assemble your favorite dishes with a few simple tricks. Chop the chopped cabbage or carrot into chopped pepper and chop. Set aside your pizza with mushrooms and onions. Sprinkle a cup of beans on your salad.
3. Change to whole grains. Trade-in processed bread and raw rice for your healthy meals. Order brown rice when eating away from home. Make sandwiches with whole wheat packets.
4. Cook quickly. Trade-in processed bread and raw rice for your healthy meals. When eating out, order brown rice. Make sandwiches with whole wheat packets
6. Hold the skins. Avoid wasting the skin of apples and potatoes. Many vegetables and fruits contain edible seeds and fiber-filled skin.
7. Smart snack. Use snacks to achieve your fiber goals. Soak raw vegetables in humus. Make a mixture of nuts with dried fruit, nuts and seeds.
8. Read the labels. Manufacturers know that consumers are looking to eat more fiber. Check the label to see how much hot fiber is available. When it is a good source of fiber, it should be consumed at least 5 grams per serving.
The verdict is clear. Fiber can now help you control your weight and protect you against age-related heart disease and other illnesses. Eat more complex carbohydrates such as vegetables, nuts, bread, and fruit if you want to reach your golden years with fewer health problems and higher performance.