As we age, one of the most common problems is poor circulation in the legs. Cold, aching, numb or heavy feet are clear warning signs. According to world-renowned natural health expert Barbara O’Neill, simply changing your diet appropriately with 7 foods rich in fiber can significantly improve blood circulation, especially in the lower limbs.

Barbara O’Neill shares: “The digestive system and the circulatory system are closely linked. When the intestines are cleaned with enough fiber, the pressure on the blood vessels will decrease, thereby making it easier for blood to circulate to the limbs, especially the legs.”

Below are 7 fiber-rich foods that Barbara O’Neill recommends to include in your daily meals to support blood circulation naturally:

**1. Chia seeds**
This tiny seed contains a large amount of soluble fiber, which helps clean the blood vessels and regulate blood pressure. Chia seeds also help reduce inflammation and improve the elasticity of blood vessels, thereby promoting blood circulation to the legs more easily.

2. Whole grain oats**
Oats not only support the cardiovascular system but also help reduce bad cholesterol thanks to beta-glucan fiber, while stabilizing blood sugar – an important factor in maintaining healthy blood circulation.

3. Avocado**
In addition to fiber, avocados also contain many good fats that help nourish the vascular system. Eating avocados regularly helps improve circulatory function and helps blood flow better to the limbs.

4. Dark green vegetables**
Vegetables such as kale, spinach, and Swiss chard contain a lot of fiber and natural nitric oxide, a compound that helps dilate blood vessels. This helps reduce pressure in the circulatory system and increase effective blood circulation to the legs.

5. Lentils and beans**
This source of plant protein is a natural source of fiber, helping to maintain stable blood sugar and control cholesterol. Beans also help increase energy for the body and limit slow blood circulation in the legs.
6. Apples and pears (eaten with the skin)**
Pectin in apple and pear skins helps clean blood vessels, while reducing fat accumulation in the vessel walls – the cause of narrowing of vessels and poor blood circulation. These two fruits also have the ability to reduce inflammation – a factor directly related to peripheral vascular disease.
7. Flaxseeds**
Barbara especially appreciates flaxseeds because they are rich in fiber and contain plant omega-3. This is one of the superfoods that effectively supports circulation, prevents blood clots and improves blood circulation in the legs.
How to use effectively according to Barbara O’Neill’s advice**
Experts recommend that, to optimize effectiveness, add at least 3 of these 7 foods to your daily menu. At the same time, you should drink enough water and combine it with light physical activities such as walking or foot massage. After 2 to 3 weeks, many people have begun to feel a clear change: their legs are lighter, no longer numb or painful as before.

Conclusion
Instead of relying on medication, a simple diet with foods rich in fiber as advised by Barbara O’Neill can be a natural, safe and effective solution to restore blood circulation in the legs. This is a simple but extremely useful way that anyone – especially middle-aged and elderly people – can apply to maintain their health every day.