The key to maintaining your health after 60, according to Mayo Clinic experts

Specialists highlight how small dietary adjustments can significantly improve quality of life at this stage.

                                                                                         

As people age past 60, their bodies no longer respond the way they once did to maintain energy levels, mobility, or even digestion.

Getting eight hours of sleep helps. So does walking. But there's a simple, everyday, and often forgotten habit that, according to the Mayo Clinic, can make a big difference: eating a protein- and fiber-rich breakfast. This change to the first meal of the day can truly improve how you feel for the next few hours.

What Fiber Is and How It Works in the Body

Dietary fiber is a type of carbohydrate that, unlike starch or sugar, the body cannot digest or absorb. As the Mayo Clinic explained: "Fiber includes the parts of plant-based foods that the body cannot digest or absorb" and, unlike other nutrients, "it passes relatively intact through the stomach, small intestine, and colon and leaves the body."

There are two types of fiber: soluble fiber, which "dissolves in water" and forms a gel in the stomach that slows digestion, and insoluble fiber, which "does not dissolve in water" and speeds up intestinal transit. Both perform essential functions and are present in various foods.

                                                                                                   

For example, soluble fiber is found in oats, avocados, bananas, and carrots; while insoluble fiber predominates in whole wheat flour, wheat bran, nuts, beans, and vegetables such as cauliflower and green beans.

Benefits for the Digestive System and Intestinal Health

Among the best-known effects of fiber is its role in preventing constipation. Dietary fiber increases the weight and size of stools and softens them, making them easier to pass and reducing the likelihood of constipation.

But its impact goes beyond bowel movements. It also protects against hemorrhoids and reduces the risk of diverticulitis, an inflammation of small pouches in the colon wall.

                                                                                              

In addition, it may help reduce the likelihood of developing colorectal cancer. In the words of the organization: “A high-fiber diet is also associated with a lower risk of colorectal cancer.”

Fiber, Cholesterol, and the Heart

Soluble fiber, especially that found in “beans, oats, flaxseed, and oat bran,” can partially block the absorption of cholesterol from some foods. This lowers blood levels of low-density lipoprotein (LDL) known as “bad cholesterol.”

Foods high in fiber may have other effects on heart health, such as lowering blood pressure and reducing body swelling, called inflammation.

One of the main benefits of fiber is its ability to stabilize blood glucose levels, which is key for people with diabetes or insulin resistance. According to the Spanish newspaper El Tiempo: “It slows down the absorption of sugar and prevents glucose spikes.” Furthermore, the specialized clinic details that "a healthy diet that includes both insoluble and soluble fiber can also reduce the risk of developing type 2 diabetes."

                                                                              

This benefit becomes even more relevant for older adults, given that many develop prediabetes or type 2 diabetes after age 60. Eating fiber at breakfast helps maintain metabolic stability throughout the day.

An ally for weight control and food cravings

Foods rich in fiber provide a greater feeling of satiety, allowing you to eat less without feeling hungry. They also digest more slowly and tend to have fewer calories.

Adding to this benefit is the impact of protein, especially for older adults. Combining protein and fiber at breakfast helps prevent fatigue and mid-afternoon binge eating, acting as a good early-morning fuel.

What to eat and how to incorporate more fiber

It's not necessary to make drastic changes to add fiber to your diet. According to the Mayo Clinic, some healthy options include: “whole grains or cereals such as barley, bulgur, brown rice, and whole-wheat bread or pasta; fruits; vegetables; beans; peas; nuts; and seeds.”

                                                                                        

As for breakfast, El Tiempo recommends practical alternatives such as "a bowl of oatmeal with chia seeds and Greek yogurt," "a slice of whole-wheat toast with avocado and egg," or "a smoothie with banana, spinach, flaxseed, and plant-based milk." Even something simple like "a handful of nuts with a piece of fruit is a better option than any processed pastry."

The National Academy of Medicine recommends a daily fiber intake that varies by age and sex. For women 50 and younger, the suggested minimum is 25 grams, and for those over 50, 21 grams. For men, the recommended intake is 38 grams until age 50 and 30 grams after that age.