Older adults can boost their fiber intake by making small changes to their eating habits.
Fiber is an indigestible carbohydrate found in foods such as whole grains, fruits, and vegetables.
It offers a range of benefits for older adults. It can improve heart health, reduce the risk of certain chronic diseases, and promote better digestion.
However, research suggests most people aren’t getting enough.
In this article, we discuss some of the benefits of fiber, how much fiber older adults should consume, and what foods are good sources of this nutrient.
Adults of all ages may benefit from consuming the recommended daily amount of fiber. Fiber is touted for its role in digestion, but it offers a range of other benefits.
Fiber may play a role in:
- reducing inflammation associated with aging
- promoting cognitive (thinking) function
preventing constipation and supporting regular bowel movements- lowering cholesterol and supporting heart health
- reducing the risk of diabetes
- managing weight
According to the U.S. Department of Agriculture’s
- Females: 22 grams (g) per day
- Males: 28 g per day
The National Resource Center on Nutrition & Aging says older adult females should get 21 g and males 30 g of fiber.
Additionally, the recommended daily value assigned by the Food and Drug Administration (FDA), which is meant to address the average fiber needs of American adults, is also
In general, the body’s need for fiber diminishes as people age, but eating enough is still important. If you’re over the age of 51, you still need to aim to be in this ballpark.
Hitting the recommended daily value can take some effort and planning. The following are some tips for increasing the amount of fiber you eat and considerations to make.
- Increase fiber intake slowly over a period of weeks to avoid stomach issues.
- Stay hydrated. Drinking water helps you avoid constipation and enables the fiber to work better.
- Prioritize eating whole food sources of fiber over taking supplements.
- Swap to high fiber options of everyday foods such as whole grain bread and brown rice.
If you’re looking to boost your fiber intake, load up on fruits, vegetables, legumes, and whole grains. These foods are ideal sources of natural fiber.
Many forms can be added to your favorite meals to enhance their fiber content or eaten as snacks.
The following tables show
Vegetables and legumes
The following figures represent the value of cooked versions of the legumes.
| Food | Volume | Fiber content |
|---|---|---|
| split peas | 1/2 cup | 8.2 g |
| black beans | 1/2 cup | 7.5 g |
| chickpeas | 1/2 cup | 6.3 g |
| sweet potato | 1 cup | 6.3 g |
| green peas | 1/2 cup | 4.4 g |
| lentils | 1/4 cup | 3.9 g |
| broccoli | 1/2 cup | 2.6 g |
| avocado | 1/4 cup | 2.5 g |
| carrots | 1/2 cup | 2.4 g |
| spinach | 1/2 cup | 2.2 g |
Tip: Add legumes to salads, soups, or stews. For vegetables, roast or steam them, or blend them into soups.
Fruits
| Food | Quantity | Fiber content |
|---|---|---|
| apple | 1 medium | 4.8 g |
| raspberries | 1/2 cup | 4.0 g |
| blackberries | 1/2 cup | 3.8 g |
| orange | 1 medium | 3.7 g |
| banana | 1 medium | 3.2 g |
Tip: Eat fruits as a snack, or add them to your breakfast foods, such as yogurt or cereal.
Whole grains
| Food | Quantity | Fiber content |
|---|---|---|
| cereal, whole grain kernels | 1/4 cup | 3.8 g |
| oatmeal | 1/2 cup | 2.0 g |
| popcorn | 1 cup | 1.9 g |
| oat bran | 1/4 cup | 1.5 g |
| whole wheat cracker | 1/2 ounce | 1.5 g |
Tip: Pick whole grain versions of pantry staples over white grains. Start the day with a high fiber cereal or oatmeal.
Nuts and seeds
| Food | Quantity | Fiber content |
|---|---|---|
| pumpkin seeds, whole | 1/2 ounce | 2.6 g |
| almonds | 1/2 ounce | 1.8 g |
| sunflower seeds | 1/2 ounce | 1.6 g |
| chia seeds | 1 teaspoon | 1.4 g |
Tip: These foods can boost the fiber content of your breakfast. Add them to yogurt bowls, overnight oats, smoothies, or cereal.
Fiber is important for the overall health of older adults — not just their digestion.
If you wish to add more fiber to your diet, do so gradually over time, and make dietary changes that fit your individual needs and preferences.
If you have a health condition or other factors that may affect your diet, consider speaking with a healthcare professional before making any major changes.