Roughages are known as dietary fibres. They cannot be digested, but help in adding bulk to the food. Collulose is a complex carbohydrates which forms cell wall in plants, they cannot be digested by human beings, and thus act as roughage. This helps in easy movement of the bowel and prevents constipation. You can meet your daily fiber needs by eating plenty of fresh fruits and vegetables, whole grains, legumes, nuts and seeds.

Age Factor

As the body ages, changes in the gastrointestinal tract occur, reducing the absorption of nutrients and slowing down intestinal motility. As a result, malabsorption, nutrient deficiency and constipation are relatively common health problems that affect elderly people of both genders. A high-fiber diet helps to stimulate intestinal motility and prevent constipation. There is also evidence dietary fiber helps to lower cholesterol levels and regulate blood glucose levels. Ask your doctor about the benefits of adding more fiber to your diet.

Fiber at Work

Fiber helps fight heart disease by lowering cholesterol levels. Eating High fiber foods like beans, oats, barley, almonds, and walnuts can help some seniors lower their cholesterol.  A high fiber diet can also help lower the chance of getting certain types of cancers, such as colorectal cancer.

Diabetes is another health concern for several senior adults. If you have diabetes, fiber can help control your blood glucose levels. Fiber slows the breakdown of nutrients. This allows glucose from foods to move into the blood little by little.  Overall fiber in whole grain foods helps prevent constipation. Fiver moves waste through the body and lowers the risk of hemorrohoids.

Enjoy these fiber-rich food ideas

  • Whole grain cereal for breakfast
  • Top cereal or pancakes with fruit
  • Choose whole fruits more often than juices
  • Toss dried fruits and nuts into salads
  • Use whole wheat flour in baked goods
  • Add chickpeas, kidney beans, or your favorite beans to salads, soups or stews

Data promotes fiber

After understanding how fibers work in the body, it helps to know how they keep us healthy as we age. Numerous studies have confirmed its role in this area. One example, a recent article published in The Journals of Gerontology, found a correlation between fiber intake and successful aging. In this 10-year study, the researchers tracked the habits and health statistics of 1,609 adults, 49 years old, who were cancer-free and had no problems related to stroke or coronary artery disease. During this decade-long experience, participants regularly filled out food frequency surveys and questionnaires. The researchers analyzed the total fiber and carbohydrate intake and other dietary factors from surveys and questionnaires, such as the glycemic index and the load and sugar intake. Taking all of these measures into account, the researchers found that fiber intake was by far the most important factor for successful aging or reaching old age without illness or disability. After 10 years, 15.5 percent of the participants would have a successful aging status. These people with higher fiber intake were almost 80% more likely to live longer and healthier lives.


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