Adding at least 30 grams of fiber a day helps you feel full, supports healthy aging, and prolongs life.
A diet rich in fiber not only improves digestive health, but may also help promote healthy aging. Fiber helps maintain a thriving and diverse gut microbiome.
Increasing fiber intake may also reduce your risk of chronic diseases such as heart disease, diabetes and cancer.
Start by increasing your fiber intake slowly and drink enough water to avoid uncomfortable symptoms like bloating.
A high-fiber diet focuses on including foods like fruits, vegetables, whole grains, nuts, and beans.
In addition to a high-fiber diet, there are several other healthy habits you can adopt that are good for your overall health and longevity.
Regular exercise is important as you age. Muscle mass typically peaks around age 30 and gradually declines as you age.
Your protein needs may increase as you age to help maintain muscle mass. To help keep your muscles strong, include a source of protein at every meal and snack.
As you age, try to consume about 1 to 1.5 grams of protein per kilogram of body weight per day to maintain muscle and bone health.
Mental health is just as important as physical health. Connecting with family and friends and staying socially engaged can help reduce depression, stress and anxiety and may even help protect against dementia.
