When it comes to keeping your body in great shape—especially as you age—ensuring you’re consuming ample fiber is a must. These days, everyone seems to be tracking their fiber intake. But are you adding enough fiber to your plate? Fiber is crucial when it comes to promoting satiety, regulating blood sugar levels, improving gut health, and more—all of which can help you stay on track with your weight loss journey. If you’re not sure where to find it, though, meeting your fiber goals can be difficult. Luckily, we’re here to help with some expert advice.
To point you toward a few of the best high-fiber foods to eat as you age, we spoke to health experts Dr. Sarah Mathis, a board-certified physician, Dana Ellis Hunnes, PhD, MPH, RD, and senior dietitian at UCLA Medical Center, and Caleb Backe, a health and wellness expert for Maple Holistics. They shed light on beets, cherries, broccoli and okra. Learn all about the benefits of each below!
Struggling With Sleep? This Rechargeable Sound Machine Is A Total Game-Changer
1. Beets
While they may not often get the spotlights, beets are one fantastic high-fiber food that can help keep your gut happy and your waistline slim. This root vegetable contains 3.4 grams of fiber, which can help relieve any digestive issues and lose weight. "Beets are high in fiber and can help with digestion, owing to their Betaine which is a digestive enzyme," Hunnes says. She notes that beets can help with hydration 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." Perfect!
2. Cherries
With summer just around the corner, Cherry season is upon us. These small stone fruits are one of the most beloved fruits and for a good reason. They're delicious and full of vitamins, minerals, and plant compounds with powerful health benefits. Cherries are also "full of fiber," Backe says. He notes that they can "keep you fuller for longer" which helps prevent weight gain while also satisfying your sweet tooth. They make for a delicious (and weight-loss-friendly!) dessert. "The beauty of cherries is that they are also a great natural source of melatonin," Backe explains. So, not only do cherries help with your digestive system and keep you satiated, but they also can encourage better sleep. This "low-fat, all-natural" fruit is a "delicious snack," Backe adds. Eating cherries as a snack can add more essential fiber to your everyday diet.
3. Broccoli
You probably already know that broccoli is beneficial for your overall health—that's why your parents were always telling you to finish the broccoli on your plate! Mathis says this high-fiber superfood makes a great addition to any weight-loss diet. "Not only is it full of fiber but it contains sulfurophane, a substance that helps protect your DNA and slow tumor growth (that can decrease your cancer risk) and decrease inflammation," she notes. There are so many ways to prepare this green vegetable. "You can eat a large plateful either steamed, blended up into a soup, or even take the stems and 'rice them' to turn into your favorite salad like coleslaw," Mathis recommends. Yum!
4. Okra
Here's a food you don't hear about often! If you're not already munching on okra, it may be time to give this sweet plant a chance. Mathis says that the often-overlooked okra is one high-fiber food you can snack on while you're on your weight loss journey. "It is so slimming and packed full of fiber!" she raves. It's great for your digestive health, too. "Okra helps to slow down your digestion while also helping to 'clean' everything out," she says.
If you're looking to get more okra in the diet, Mathis offers some advice. "Its taste is hidden when blended into smoothies or even healthy desserts," she says. "Or, you can add it into your soups or stews or even air fry it and make it super crispy!" Doesn't that sound tasty? Of course, you'll want to avoid breaded and oil-fried okra which can actually cause more fat buildup.
