This article has been updated since its initial publish date to include more expert insight.
Fiber is an essential plant-based nutrient that greatly aids your digestive health. As we age, it is imperative to eat enough fiber in order to maintain a healthy weight. In addition, fiber has been linked to lowering one’s risk of diabetes and heart disease, so it’s worth noting that foods containing it are smart additions to your diet. We checked in with health experts for 4 versatile and accessible foods to try this week to meet the 37 daily recommended grams of fiber, as reported by WebMD.
Read on for helpful tips and suggestions from Trista Best, RD, MPH, registered dietitian at Balance One Supplements, Dana Ellis Hunnes, PhD, MPH, RD, senior dietitian at UCLA Medical Center, Caleb Backe, health and wellness expert for Maple Holistics and Lisa Richards, registered nutritionist and creator of The Candida Diet.
1. Trail Mix
One great aspect of snacking on trail mix is that you can decide what healthy ingredients to include. Popular high-fiber additions include various nuts, dried fruits, seeds and granola. “The best snacks are those that contain two qualities; low in calories and rich in satiating nutrients; fiber and protein,” Best says. “Trail mix is one of my favorite snacks, especially while on the go, because it provides a quick source of protein and fiber,” she continues. These two nutrients, she says, keep her feeling satisfied and full between meals to prevent overeating at mealtimes, which is helpful for anyone wanting to maintain a consistent weight for optimal, healthy aging.
2. Cherries
Cherries are “full of fiber,” Backe says, noting that they can “keep you fuller for longer” (preventing weight gain) while also satisfying your sweet tooth. “The beauty of cherries is that they are also a great natural source of melatonin,” Backe says, meaning they not only help your digestive system, but also can encourage better sleep. This “low-fat, all-natural” fruit has the potential to make a “delicious snack,” as Backe adds, and they also promote intestinal regularity with 2 grams of fiber, which is 7 to 8 percent of the recommended amount for adults. Eating them as a snack can definitely add more crucial fiber to your diet!
3. Apples
Another great fruit for adding fiber to your day, apples are also packed with vital nutrients and offer plenty of health benefits with their antioxidants and other nourishing contents. “The fiber in apples helps to flush out cholesterol and fat circulating in the blood as well as keeping you feeling full for longer which prevents overeating,” Richards says. She mentions that fruit also aids in weight loss and maintaining a healthy weight when aging because most forms are “typically low calorie, high fiber, and antioxidant rich.” Apples, which contain approximately 3 to 4 grams of fiber, can make a great and filling snack anytime.
4. Beets
Beets contain 3.4 grams of fiber, which can greatly help relieve any digestive issues and help you prioritize your gut health. “Beets are high in fiber and can help with digestion, owing to their Betaine which is a digestive enzyme,” Hunnes says. She notes that it can help with regularity as well. “As we get older, we tend to drink less and stay less well-hydrated, which can stop us up,” she continues. “High fiber foods can really help, especially when they come from fresh vegetables, whole grains, fruits, etc, because they contain moisture in them as well,” she concludes.
