Dietary fiber can help prevent constipation, a common problem in seniors. Learn more about the definition, types, and benefits of dietary fiber, recommendations for fiber in a senior’s diet, and how to get more natural fiber in one’s diet.
What is Dietary Fiber?
According to the American Heart Association’s 2009 article entitled “Fiber,” dietary fiber is a carbohydrate that includes plant parts that the body cannot digest and is divided into two types: soluble and insoluble. Soluble fiber, particularly oats, beans, peas, and carrots, may help decrease the risk of heart disease and may assist in lowering low density lipoprotein (LDL) or “bad” cholesterol. Insoluble fiber, particularly whole grains, nuts, and many vegetables, is helpful in increasing the bulk in stools, may encourage a lower calorie diet, and may decrease the risk or progression of heart disease.
Be careful in selecting foods that are high in fiber. Some commercial products that advertise fiber content may also contain high levels of fat, saturated fat, trans fat, and sodium. Choosing a wide variety of heart healthy high-fiber foods while preparing and serving them in a healthy manner can produce the best benefits.
How Much Fiber Does a Senior Need?
Adults in America typically only consume about 15 grams of fiber per day. Exact recommendations for fiber are based on a person’s age, caloric needs, special dietary requirements, and exercise level. The United States Department of Agriculture’s web site My Pyramid and a physician can help seniors to determine more specific dietary suggestions.
A general rule of thumb for fiber requirements per the American Heart Association includes getting 14 grams of fiber for each recommended 1,000 calories. According to the Harvard School of Public Health’s 2009 online article entitled “Fiber: Start Roughing It!,” senior men should consume a minimum of 30 grams of fiber per day, and senior women should get 21 or more grams of fiber each day.
What Foods Contain Fiber?
The MayoClinic’s November 17, 2009 online article entitled “High Fiber Foods” lists several foods with higher amounts of fiber. Some that rank highest on the list include:
Fruits High in Fiber:
- raspberries
- pears with skin
- apples with skin
- strawberries
- bananas
- oranges
Vegetables High in Fiber:
- artichokes
- peas
- broccoli
- turnip greens
- sweet corn
- Brussels sprouts
- baked potato with skin
Nuts, Seeds, & Legumes High in Fiber:
- split peas
- lentils
- black beans
- lima beans
- baked beans
- sunflower seed kernels
- almonds
Grains, Pastas, & Cereals High in Fiber:
- whole-wheat spaghetti
- barley
- bran flakes
- oat bran muffin
- oatmeal
- air popped popcorn
- brown rice
Quick and Easy Ways to Add Fiber to a Senior’s Diet
Adding fiber to a diet does not have to be costly or time-consuming. Gradual increases over a few weeks can help minimize bloating, cramping, or gas that can be associated with sudden fiber increases. Drinking plenty of water can help the fiber to make more bulky and soft stools.
Older adults can enjoy a variety of dishes rich in dietary fiber and taste. Many recipes from other countries may offer fun variety while increasing fiber content. The CDC’s article “Eat a Variety of Fruits and Vegetables Every Day” offers several simple ways to get more fiber, such as:
Side Dishes with Fiber:
- Add fruit and/or vegetables to a take-out dinner.
- Drink juice with pulp.
- Try a bean salad made with a variety of beans or legumes.
- Use whole-grain pasta, chips, or brown rice in place of the white varieties.
- Steam, stir-fry, grill, or add herbs to vegetables for variety.
Main Dishes with Fiber:
- Add a variety of fruit (pears, apples, bananas, raspberries) to breakfast cereal.
- Sprinkle unprocessed wheat bran to cereal.
- Add fruits to chicken salad.
- Add vegetables to chicken salad or ham salad.
- Top meats with salsa.
- Add more vegetables to a can of soup.
Desserts and Snacks with Fiber:
- Replace candy with fresh fruits or vegetables.
- Snack on air popped popcorn or sunflower seed kernels.
- Try fresh fruits for dessert.
- Enjoy occasional nuts such as almonds for a snack.
Seniors Can Combat Constipation with Dietary Fiber
Although many seniors suffer from various causes of constipation, gradually increasing the fiber content in a heart-healthy diet may produce great health results along with other bowel health recommendations such as drinking plenty of water and incorporating a regular exercise routine, such as walking. Choosing from a wide variety of high fiber fruits, vegetables, legumes, and grains can help seniors to achieve better bowel health while enjoying many additional health benefits.
Readers may also wish to read about how yoga can help with relaxation and stress reduction.
This article is for informational purposes only and should not be considered medical advice. Not all foods listed are appropriate for those with special needs. Consult with a physician for specific individual recommendations for dietary fiber.
Katrena Wells - Katrena Wells is a RN in NC with 17 1/2 years of experience in oncology, an educator since 1995, and has taught exercise classes since ...
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