Eat well - eat healthy: How to help the elderly supplement fiber effectively

Fiber plays an important role in the body. Elderly people need to pay attention to how to supplement fiber properly to protect their health.

The role of fiber for the elderly

According to the Recommended Nutritional Requirements for Vietnamese People in 2016, for people over 50 years old, each day needs to supplement 30g of fiber for men and 21g for women.

Master - Doctor Le Thuan Linh, Head of the Department of Nutrition and Dietetics, Thu Duc City Hospital (HCMC), said that there are two main types of fiber and each type plays a separate role in the digestive process.

In Vietnam, the recommended minimum daily intake of fiber is 20-22 g.

PHOTO: AI

Soluble fiber . Main sources: Oats, bananas, apples, oranges, lentils... Soluble fiber can dissolve in water, forming a gel that slows down the absorption of sugar and fat; thereby helping to reduce cholesterol, stabilize blood sugar and nourish beneficial bacteria.

This type of fiber is good for people with diabetes, lipid disorders, irritable bowel syndrome (IBS) or constipation. However, if supplemented too much, it can cause bloating and flatulence, so pay attention to drinking enough water.

Insoluble fiber . Main sources: Rice bran, leafy vegetables, fruit peels, whole beans, whole grains... When consumed, insoluble fiber forms a mass, stimulating intestinal motility. They help prevent constipation, increase stool volume and increase intestinal motility.

People with mild constipation, slow digestion or a long-term lack of vegetables should supplement this type of fiber. On the other hand, be careful because eating too much insoluble fiber can cause indigestion and intestinal irritation in the elderly if the intestines are weak.

Soluble fiber in apples helps stabilize blood sugar and reduce cholesterol

PHOTO: NHU QUYEN

From there, Dr. Linh advises:

• Healthy people with no digestive problems: Should combine both types with a ratio of 60-70% soluble fiber, 30-40% insoluble fiber.
• People with constipation, digestive disorders, or after surgery: Prioritize soluble fiber. You can consult your doctor to use fiber supplements if your diet is not adequate.
• People with diabetes and lipid disorders: Prioritize soluble fiber to help stabilize blood sugar and reduce cholesterol. Eat fiber before foods high in starch, fat or cholesterol.

But note when adding green vegetables

Subjects need to pay special attention when supplementing nutrition from vegetables, tubers and fruits:

People with chronic kidney disease : Be careful when using leafy vegetables, especially vegetables high in potassium. You should consult a nutritionist about the types of vegetables that can be used and how to reduce the amount of potassium in vegetables.

People taking anticoagulants : Green vegetables rich in vitamin K (such as spinach, amaranth...) may affect the dose of the drug.

People with irritable bowel syndrome : Need to limit consumption of vegetables containing high in insoluble fiber.

People prone to bloating and indigestion: Limit raw vegetables, prioritize soft steamed or boiled vegetables and divide portions throughout the day.

In addition, Dr. Thuan Linh also pointed out potential risks and gave advice on the process of supplementing nutrients from vegetables and tubers, especially for the elderly.

Incorrectly processing green vegetables : Boiling vegetables too much can destroy vitamins B, C, and folate; stir-frying at high temperatures also destroys vitamin C and antioxidants. Therefore, people should prioritize boiling or steaming quickly.

Using unsafe vegetables : Vegetables that are not washed thoroughly are susceptible to bacterial contamination (E.coli, worms) or pesticide residues. When choosing, prioritize homegrown vegetables, organic vegetables, and vegetables of clear origin. Before eating, wash vegetables thoroughly under running water 2-3 times, even soak them in salt water to ensure safety.

Elderly people and people with underlying diseases need to pay special attention when supplementing green vegetables.

PHOTO: BSCC

Eating raw vegetables in the elderly : Easily causes bloating, indigestion, and increases the risk of infection. Middle-aged and elderly people should prioritize cooked, soft vegetables for easier digestion and better health.

Vegetables should be eaten with good oil to absorb vitamins : Stir-fry lightly or use sesame oil to mix after boiling or steaming vegetables, do not reuse cooking oil, do not stir-fry or fry vegetables at high temperatures for a long time.

Should eat in combination : Eat a variety of leafy vegetables, root vegetables, dark green, orange, purple vegetables. Do not eat the same type of vegetable repeatedly to avoid nutritional imbalance.

In addition, people should not completely replace green vegetables with juice. Instead, they should prioritize eating fresh vegetables every day, which can be combined flexibly, especially for people with limited diets.

People should add green vegetables to all main meals of the day, fresh fruit can also be eaten between meals or 30 minutes after eating.

According to Master - Doctor Le Thuan Linh, the time of consumption affects the way vegetables and tubers are processed:

• Morning : You should prioritize eating fresh foods or drinking juices from vegetables such as celery, cucumber, kale.
• Lunch : Should eat green vegetables in steamed or boiled form.
• Dinner : You can eat vegetables, pumpkin, green beans... steamed, boiled, stir-fried quickly or mixed with a little sesame oil.

Source: https://thanhnien.vn/an-ngon-an-khoe-cach-giup-nguoi-lon-tuoi-bo-sung-chat-xo-an-toan-18525042522553258.htm