Good Fiber Sources for Seniors

Fiber offers older adults a range of health benefits, but most adults do not consume enough. Adding whole grains, fruits, vegetables, and legumes to meals throughout the day can help individuals bump up their fiber intake.

Dietary fiber is a type of carbohydrate that the body cannot digest. It is found naturally in a range of foods.

Fiber can help support healthy digestion and prevent constipation while offering various other benefits. Research suggests that dietary fiber can play a role in reducing inflammation, lowering risk of certain chronic diseases, and promoting heart health.

To reap the benefits of fiber, a person needs to make it a regular part of their diet. Below are some tips on how to do that.

As individuals age, their fiber needs change. In general, older adults need less fiber in their diets than younger adults.

According to The National Resource Center on Nutrition & Aging, women ages 51 years and over are advised try to consume 21 grams (g) of fiber per day, and men are advised to consume 30 g.

The American Heart Association (AHA) reports that research suggests that most people in the United States are falling short of the recommended amount.

However, with some planning and working toward including fiber in each meal, people can routinely hit their fiber goals.

If a person is increasing their fiber intake, it is important that they try to do so slowly over a matter of weeks. Quickly adding fiber to the diet may result in stomach discomfort or gas.

It is also important to stay hydrated while on a high fiber diet. Water helps fiber work. Without it, a person may experience constipation or other symptoms.

While fiber supplements can offer a nice boost to a person’s daily intake, it is best to prioritize getting fiber from whole foods where possible.

A person may wish to speak with a healthcare professional before making any significant dietary changes.

Breakfast is the first meal of the day, and it offers a great opportunity to get some fiber in the system.

Lunch foods, such as salads and sandwiches, offer a great opportunity to incorporate high fiber foods.

If a person has left themselves room for more fiber at dinner, stews, soups, and salads can be great bases for fiber-rich meals.

People can keep taking in fiber between meals with some healthy, fibrous snack foods.

Eating an adequate amount of fiber is linked with various health benefits, including a lower risk of diabetes and heart disease and better digestive health.

Despite this, most adults in the United States do not eat enough.

By adding a range of whole grains, fruit, vegetables, and legumes to meals throughout the day, older adults can boost their fiber intake.