.webp)
Carbohydrates are often misunderstood, but those high in fibre play a vital role in supporting healthy ageing. Whole grains, beans, lentils, oats, and vegetables supply complex carbohydrates that break down slowly, keeping blood sugar stable and providing steady energy. Fibre also nourishes beneficial gut bacteria, which in turn strengthen the immune system and improve nutrient absorption. Rather than avoiding carbs altogether, choosing high-fibre sources helps protect both gut and heart health.
Fibre’s role in cardiovascular health is particularly important for ageing adults. Soluble fibre, found in oats, beans, and apples, binds to cholesterol in the digestive tract, helping to lower overall cholesterol levels. This reduces the risk of heart disease, a leading cause of illness in older age. Insoluble fibre, found in whole grains and vegetables, aids digestion and prevents constipation, supporting overall digestive comfort. Emerging research also highlights the gut-brain connection: diets rich in fibre are associated with lower risk of depression and cognitive decline, making fibre an essential nutrient for both physical and mental wellbeing.
“Fibre is one of the most important nutrients for maintaining health as we age, yet most people do not eat enough of it.” – NHS
High-fibre carbohydrates provide benefits that go far beyond energy. By supporting gut health, protecting the heart, and contributing to stable mood and cognition, they form a cornerstone of healthy ageing. Including a wide variety of whole, fibre-rich foods each day is a practical and effective way to safeguard long-term health.