Fiber is an essential component of the diet, especially important for the elderly.
Consuming enough fiber will help the elderly improve digestive function, control blood sugar and reduce the risk of cardiovascular diseases.
Accordingly, the following 4 types of fiber-rich foods that the elderly can refer to to add to their daily menu.
Oatmeal
Oatmeal is one of the whole grains rich in soluble fiber, especially betaglucan, which helps reduce bad cholesterol and stabilize blood sugar.
In addition, oats also provide high-quality protein and many vitamins and minerals necessary for the body.
Elderly people can eat oats for breakfast by cooking congee or combining them with milk and fresh fruit.
Lentils
Lentils are a rich source of fiber with about 7.9 grams of fiber per 100 grams of beans. Lentils are also known to contain protein, iron and folate to support heart health and prevent anemia.
Lentils are also easily processed into soups, stews or salads, which will bring many benefits to the elderly.
Avocado
Avocado is not only rich in healthy fats but also provides about 6.8 grams of fiber per 100 grams of meat and fruit. Avocado contains many vitamins and minerals such as vitamin E, vitamin B6, folate and potassium to support cardiovascular and nervous system function.
Elderly people can add avocado to salads, blend smoothies or eat directly to maximize the nutritional benefits of this fruit.
Chia seeds
Chia seeds are one of the seeds that contain a high amount of fiber, about 34.4g per 100g of seeds. Chia seeds are rich in Omega-3, protein and minerals such as calcium, phosphorus and manganese.
Chia seeds can be soaked in water or milk to make a pudding and added to smoothies or sprinkled on cereals, helping to increase fiber in the daily diet.
Regularly supplementing foods rich in fiber such as oats, lentils, avocados and chia seeds will help the elderly maintain a healthy digestive system, control blood sugar as well as reduce the risk of cardiovascular diseases.
