As we age, we may find that more of our mental energies and even our conversations center on whether or not we have had a bowel movement, or too many BMs, or not enough, or even the consistency. This is not surprising given that our digestive habits change as we get older.
One of the key factors is how much dietary fiber we consume on a regular basis. Fiber is more important in our diets because we may have a slower metabolism, have less muscle mass, and get less physical activity than we used to when we were younger. For men over 50 the daily amount should be 28 grams, and for women it should be 22.4. Unfortunately, most Americans barely consume half of what they should. Getting the right amount of fiber is important to keep our digestive system in good operating order. Fiber can help improve your digestion and lessen the impact of other health concerns like constipation, high cholesterol levels, and high blood sugar levels.
There are two kinds of dietary fibers: soluble and insoluble. Soluble fiber absorbs water and helps to keep “things” moving along down there; it can be found in fruits, vegetables, legumes, whole grains and oats. Insoluble fiber passes through our system with nothing happening to them; they also help keep “things” moving through the system. Insoluble dietary fiber can be found in fruit and vegetable peels, seeds, cornmeal, brown rice, as well as some vegetables and cereals.
How can we introduce more fiber into our diets? Start slowly and gradually add more; a sudden increase can actually do harm. Add whole grains; add oat bran and wheat germ to foods, check food labels for products that have higher fiber content, use whole wheat flower, and switch to brown rice. Additionally, increase legumes as well as consumption of fruits and vegetables.
Not only will these changes help to keep us regular, but adding more dietary fiber has the potential to improve our overall health. And that, my readers, is the poop on dietary fiber!
Kosher Fitness 