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If you saw a label for a food or supplement and it promised to “reduce the risk of heart disease, cancer, diabetes, control your appetite and lower your cholesterol,” you would buy it immediately, right? Well, that’s fiber! Adding fiber-rich foods to your diet is one of the best things you can do to live a longer, healthier life, doctors say. And, not to mention, the undeniable weight loss benefits. A study conducted at the US Department of Agriculture’s Human Nutrition Research Center determined that women who double their fiber intake from 12 to 24 grams per cut cut their calorie absorption by 90 calories daily. That would be a 9.4 pound weight loss in a year! Increasing your fiber intake becomes increasingly important as we age.
Fruits like apples, vegetables like broccoli, and certain grains like whole grain bread are reliable sources of fiber. But people over the age of 40 should be careful when choosing their high-fiber foods, weight loss physician Dr. Amy Lee tells us. Here are her expert tips for what to put in your shopping cart over 40 if you’re trying to watch your waistline:
Read The Labels
“Just because you see ‘brown bread’ at the grocery store, doesn’t mean it is high in fiber,” she warns. Remember to read the label to check the fiber content. “You can see by reading the nutrition facts under dietary fiber and it is usually listed in grams,” she advises.
“Just because a label says ‘whole wheat’ or ‘made with whole grains’ does not mean a food is high in fiber,” board certified dietitian and founder of the F Factor diet Tanya Zuckerbrot agrees. So, what should you look for? Look for items made from “100 percent whole wheat” as these will contain the most fiber. You should also select breads with at least 3 grams of fiber per slice. Zuckerbrot recommends Arnold Whole Grain Classic Bread.
Not All Fruits And Veggies Are Equal
Also, Dr. Lee wants patients to remember that not all fruits and vegetables have high-fiber content. Do your research by looking up the ones that do and don’t have the target fiber content you’re looking for.
According to Zuckerbrot fruits like apple, avocado, blackberries, blueberries, dried figs, pear, raspberries and strawberries are surprising sources of fiber. On the veggie side, artichokes, carrots, collard greens, baked potato with skin, corn and spinach are all fiber wonders.
Do Eat: Apples
“Apples are a great source of fiber, especially the peels!” Dr. Lee advises. Wash your apples thoroughly so you can get every bite of their fiber-packed peels when you eat them.
Do Eat: Broccoli
Another high-fiber food Dr. Lee thinks is worth honorary mention is broccoli. “Broccoli is also high in fiber,” she advises of this green veggie.
So–there you have it. The most important things to remember when making your high-fiber shopping list for weight loss over 40.
