STATEN ISLAND, N.Y. – Health and nutrition experts at The Villas of Manalapan, N.J., are highlighting the importance of having a proper amount of fiber in your diet.

As explained by wellness professionals at the posh independent senior living and assisted-living community near Staten Island, getting enough fiber in your day (25-35 grams) can promote healthy blood sugar levels and lower the risk of certain conditions, such as cancer, heart disease and diabetes. The right amount of fiber could additionally reduce bowel-related issues, such as constipation, diarrhea, and irritable bowel syndrome (IBS).

TYPES OF FIBER

Fiber is a carbohydrate that passes through your body undigested, but has important functions along the way. There is soluble fiber, which dissolves in water and slows digestion of sugars, and insoluble fiber which absorbs water but does not dissolve in water. It acts as bulk and moves food through your intestines to create regular healthy bowel movements.

Foods with soluble fiber include bananas, apples, pears, beans, legumes, lentils, nuts, oats, berries, broccoli, Brussels sprouts, artichokes and asparagus. Foods with insoluble fiber include carrots, cucumbers, legumes, nuts, seeds, bran and whole grains. Many foods contain both forms of fiber.

To assist you with increasing your fiber intake, The Villas of Manalapan suggests that you:

• Focus on fresh, whole fruits and veggies.
• Use beans or lentils instead of meat in a recipe. 
• Avoid juices and opt for the whole fruit or even a smoothie, which keeps the fiber.
• Avoid refined flours; choose a whole-grain version instead.
• Reduce your portion of carbohydrates and sugars, and instead replace with a large portion of vegetables.
• Add chia or flax seeds to yogurt or smoothie.
• Add diced sautéed veggies to your marinara sauce.
• Replace half the pasta in your dinner with greens; try them sautéed or raw.
• Snack on nuts and seeds instead of crackers or other processed foods.
• Switch your lunch sandwich to a salad form; opt for less bread and more veggies.
• When you increase your fiber intake, increase the amount of water you drink, too.

About the Villas of Manalapan

Situated on seven wooded acres in Manalapan, N.J., a short distance from Staten Island, N.Y., The Villas of Manalapan is a luxurious senior apartment community reflecting the ambiance and accommodations of a world-class resort. Offering a range of amenities and services sensitive to the lifestyle, health and daily needs of its residents, the complex – orchestrated by Hackensack Meridian Health – is uniquely focused on wellness and prevention, and ideal for singles and couples alike. The upscale 100,000-square-foot community offers a unique arrangement of supervision and increased healthcare with onsite physician services. Providing for independent living, assisted living, skilled nursing and memory care on specialized floors, the Villas eliminates the need to relocate elsewhere due to health issues, allowing couples to remain together in a comforting, well-managed, posh environment. The Villas is located at 289 Gordons Corner Road, Manalapan, NJ 07726. For information, the Villas may be reached at 732-847-3920, contacted via www.villashmh.com/contact, and visited online at www.villashmh.com.

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