September Superfood Spotlight: The Benefits of High Fiber

Dietary fiber is an unsung hero in a balanced diet. It seems to do it all: it supports bowel health, lowers cholesterol, and even improves blood sugar levels. It’s easy to find in foods such as fruits, certain vegetables, whole grains, and legumes. If that wasn’t enough, it curbs hunger by helping you feel fuller longer.

Yet, research in the American Journal of Lifestyle Medicine shows that a staggering 95% of American adults and children don’t consume the recommended daily amount of fiber. For older adults, this raises concerns that extend beyond digestive health. Low fiber intake is frequently associated with constipation, but also impacts cardiovascular issues and weight management.

By fully understanding the benefits of high fiber, individuals can start making smarter decisions about the food they eat.

The Two Types of Fiber

Fiber is a carbohydrate that passes through the digestive system. There are two types of fiber, each serving a different function.

Soluble fiber

This type of fiber dissolves in water and slows digestion due to its unique, gel-like consistency. Soluble fiber is important because it helps lower cholesterol and blood sugar. Many fiber supplements are made from soluble fiber and can be easily mixed into drinks or other foods, but soluble fiber is naturally found in foods like apples, oats, and bananas.

Insoluble fiber

This type of fiber does not dissolve in water, but is equally as important as soluble fiber. Since it doesn’t dissolve, insoluble fiber supports the movement of material through the digestive system and adds bulk to stool. This benefits individuals who experience constipation by helping move waste through the digestive system. Insoluble fiber is found in beans, whole wheat flour, nuts, and potatoes.

A truly balanced diet contains both soluble and insoluble fiber. Not to worry, though—most fruits, vegetables, and whole grains contain both soluble and insoluble fiber.

Why Fiber Matters

Many believe that fiber only helps keep the digestive system, including the gut, balanced. While that’s certainly part of the picture, fiber also plays a key role in preventing and managing chronic diseases. According to research hosted in the National Library of Medicine, a high-fiber diet is closely linked to a lower risk of cardiovascular disease, type 2 diabetes, obesity, and colorectal cancer.

This is possible because fiber reduces inflammation, which benefits gut health and cardiovascular health. In fact, researchers at the Columbia University Mailman School of Public Health found that cereal fiber can reduce inflammation associated with cardiovascular disease. Examples of cereal fiber include the bran cereals you can find in a grocery store.

The health benefits of high fiber can be felt simply by consuming the recommended daily intake of 25 to 30 grams of fiber. That’s a lot of positives for such a small amount of dietary fiber.

How to Get More Fiber Into Your Diet

Fiber can be found in many delicious foods, especially when senior living communities curate a nutritious, balanced menu. Apple slices, bran muffins, or fiber cereal topped with sliced bananas are all great ways to reap the benefits of high fiber. For lunch, opt for a spoonful of green beans to go along with your meal. In the evening, popcorn as a light snack is a great way to get in some fiber before the day ends.

Increasing your fiber intake doesn’t automatically mean eating salad or beans every day. Even granola sprinkled atop some fruit is a simple way to sneak in some fiber. Many of your favorite foods likely already contain fiber; the key is a diverse mix of fruits, vegetables, and whole grains.

Feel Refreshed with Fiber

Despite the fact that the majority of Americans experience fiber deficiency, you can make small changes to your diet that will greatly help improve your intake. Fiber is linked to several vital bodily functions, and steadily increasing your intake yields many benefits ranging from digestive to cardiovascular health.

Senior living communities like MorningStar Senior Living understand how essential a well-rounded diet is. That’s why we ensure mealtime is always filled with nutrient-rich foods high in fiber, such as citrus, berries, broccoli, and whole-wheat pasta. These foods are both delicious and packed with the fiber you need to continue feeling your best.

With the right knowledge—and the right menu—you or someone you love can start choosing more wholesome foods that make it to the table. Here at MorningStar Senior Living, we take it upon ourselves to make sure residents eat well and feel even better.

Key takeaways:

• Despite the many important benefits of high fiber, an estimated 95% of Americans are deficient in dietary fiber.
• There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and slows digestion, while insoluble fiber adds bulk to stool to alleviate constipation.
• Fiber supports body-wide functions, including gut health, smooth digestion, cardiovascular health, weight management, and more.
• Fiber can be found in many foods you already enjoy. This includes apples, sweet potatoes, whole grains, and oats.
• Senior living communities like MorningStar Senior Living create menus that support a balanced diet by including an assortment of high-fiber foods.

MorningStar Senior Living

If your loved one lives far from family and friends, it could be time to move into a senior living community near their adult children where they’ll have the companionship of fellow seniors and a compassionate service team. At MorningStar Senior Living, a 24/7 team is dedicated to offering care and hospitality services that meet each resident’s social, emotional, physical, and spiritual needs. We offer month-to-month rent with levels of care if needed. Curious? Contact us to learn more.

Disclaimer: The information provided is for educational and informational purposes only and has not been evaluated by the Food and Drug Administration (FDA). This content is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider or physician before making changes to your diet, supplements, or health routine, especially if you have a medical condition or are taking medications.