The Importance of Protein and Fiber as You Age

As we age, maintaining a balanced diet becomes even more essential for overall health and well-being. Many people focus on increasing protein intake to support muscle maintenance, metabolism, and satiety, but there’s one critical component that often gets overlooked—fiber. Without enough fiber, increasing protein can lead to digestive discomfort, including bloating and constipation. Here’s why both protein and fiber should be a priority in your diet.

How Much Protein Do You Need?

For women over 40, protein needs increase to support muscle preservation, hormone balance, and metabolism. Experts recommend consuming at least 1.2 to 2.0 grams of protein per kilogram of body weight daily. That means a woman weighing 150 pounds (68 kg) should aim for around 80–136 grams of protein per day to maintain strength and health as she ages.

Protein’s Role in Bone Strength

In addition to muscle maintenance, protein plays a crucial role in supporting bone health. As estrogen levels decline with age, bone density can decrease, increasing the risk of fractures and osteoporosis. Protein is a key component of bone tissue, and studies suggest that adequate protein intake helps improve calcium absorption and supports bone strength. Pairing protein with other bone-boosting nutrients like calcium, vitamin D, and magnesium can further enhance skeletal health.

Why Fiber Matters

While protein is essential, consuming it without enough fiber can slow down digestion, leading to discomfort and irregularity. Fiber helps keep your digestive system running smoothly, supports gut health, and can even aid in weight management by promoting a feeling of fullness.

Easy Ways to Get More Fiber

Men should aim to get 35 grams of fiber a day and women 25 grams a day. Incorporating fiber into your diet doesn’t have to be complicated. Here are some simple ways to boost your fiber intake:

• Enjoy a Ruvi every day – Each packet of Ruvi contains 3 grams of fiber from whole fruits and veggies, making it an easy way to get more fiber naturally.
• Eat more whole grains – Swap white rice for quinoa, brown rice, or whole wheat pasta.
• Incorporate beans and legumes – Lentils, chickpeas, and black beans are rich in both fiber and protein.
• Snack on nuts and seeds – Almonds, chia seeds, and flaxseeds are excellent sources of fiber and healthy fats.
• Load up on vegetables – Leafy greens, carrots, and bell peppers add fiber, vitamins, and minerals to every meal.

Balance is Key

Balancing protein and fiber in your diet is essential for maintaining muscle strength, digestion, and overall health. Ruvi makes it easy to get the nutrients your body needs with real fruits and vegetables in every blend. Whether you're increasing your protein intake or simply looking for a natural way to boost fiber, make sure you're giving your body the right combination of nutrients to thrive.

Try Ruvi today and give your body the fiber and nutrition it craves!