To enjoy a long and healthy life, it’s essential to pay attention to your dietary choices. You don’t have to adhere rigidly to a healthy eating plan; rather, the foods you regularly consume can significantly influence your health over time, particularly regarding one key nutrient.
While many strive for longevity, Dr. Ezekiel J. Emanuel, author of the recently published book “Eat Your Ice Cream: Six Simple Rules for a Long and Healthy Life,” emphasizes a different aspect: aging gracefully and healthily.
According to him, making health-conscious food choices doesn’t mean depriving yourself, but rather it involves opting for nutritious options most of the time and treating yourself to something special occasionally.
However, there is one nutrient that most people are lacking, says Emanuel, who is a trained oncologist and current professor of medical ethics and health policy at the University of Pennsylvania Perelman School of Medicine.
If you need to focus on just one nutrient to promote healthy aging, this is where to begin, he advises.
Healthy Aging Tip: Prioritize Fiber
Emanuel highlights fiber as the top nutrient for healthy aging.
Fiber not only benefits gut health but also plays a critical role in heart health and blood sugar regulation. Despite its importance, studies show that the majority of people in the U.S. do not consume adequate amounts of fiber. An estimated only 5% of individuals meet the daily fiber recommendations, as noted in recent findings.
“That’s unacceptable — simply unacceptable,” Emanuel asserts. “We need to address this issue.”
The Importance of Fiber
Numerous dietitians have reiterated to TODAY.com the essential nature of fiber in our diets.
The daily recommended amount typically falls between 25 and 38 grams, depending on gender. However, most of us fail to reach these goals, averaging only around 14 grams per day.
As Emanuel points out, fiber is vital for numerous bodily functions. While many are aware that fiber aids in maintaining regular bowel movements, its benefits extend far beyond this.
Fiber contributes to heart health by helping regulate cholesterol levels and prevents sudden blood sugar spikes. Additionally, it promotes feelings of satiety and slows digestion, making it beneficial for weight management.
Achieving your daily fiber intake can also help reduce the risk of chronic diseases, such as Type 2 diabetes, cardiovascular issues, and even colon cancer, as previously discussed by TODAY.com.
For all these reasons, if you’re not already making fiber a priority in your meals, now is the time to set that goal for improved health today and as you age.
Getting Started with Fiber
Incorporating a variety of plant-based foods—fruits, vegetables, whole grains, legumes, nuts, and seeds—will enrich your diet with diverse types of fiber and additional beneficial nutrients.
If you’re considering fiber supplements, keep in mind that Emanuel prefers meeting his fiber needs through food, since supplements usually contain only one or two types of fiber.
Emanuel focuses on fiber-rich foods in his own diet by incorporating berries into his high-protein breakfasts, snacking on nuts throughout the day, and including a variety of vegetables at dinner.
He also recommends increasing the intake of fermented foods like yogurt, kimchi, kefir, sauerkraut, miso, and kombucha. These foods contain probiotics, beneficial bacteria that enhance gut health and digestion. Some studies suggest that a healthy gut microbiome is linked with better heart and metabolic health, as well as improved mental well-being.
Certain fibers, known as prebiotic fibers, nourish the beneficial bacteria in your gut, Emanuel explains. Therefore, adding both fiber-rich and fermented foods to your diet can greatly enhance your health. Prebiotic fiber is naturally found in specific fruits, vegetables, whole grains, and legumes, such as asparagus, green peas, apples, oats, and flaxseeds.
A delicious way to combine protein, fiber, and probiotics is with a bowl of Greek yogurt topped with raspberries and a sprinkle of homemade granola filled with toasted oats and flaxseeds.
TODAY’s Expert Tip of the Day series focuses on straightforward strategies to improve life. Each weekday, qualified experts share valuable advice on topics such as diet, fitness, heart health, mental wellness, and more.
