Simple Meal Tweaks Can Close Your Daily Fiber Gap for Good

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.

Overview

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 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.

"Read more:Why do we need dietary fiber?

Things to consider

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 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.

High fiber breakfast options

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

Some ideas for incorporating high fiber foods at breakfast include:

• adding high fiber toppings (such as nuts, seeds, and fruit) to oatmeal
• adding chia seeds and berries to overnight oats or yogurt
• using oat bran or wheat bran when making muffins, pancakes, or waffles
• choosing a breakfast cereal that is high in fiber and low in added sugar (and topping it with berries)
• having whole wheat toast topped with peanut butter and a banana

Here are some breakfast foods with their corresponding :

| Food | Quantity | Fiber content | | --- | --- | --- | | raspberries | 1/2 cup | 4.0 g | | blackberries | 1/2 cup | 3.8 g | | cereal, whole grain kernels | 1/4 cup | 3.8 g | | banana | 1 medium | 3.2 g | | oatmeal | 1/2 cup | 2.4 g | | almonds | 1/2 ounce | 1.8 g | | peanut butter | 2 tablespoons | 1.6 g | | oat bran | 1/4 cup | 1.5 g | | chia seeds | 1 teaspoon | 1.4 g |

"Learn more:38 healthy options for a high-fiber diet

High fiber lunch foods

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

Some ideas for getting dietary fiber at lunch include:

• adding vegetables such as greens, tomatoes, and onions to sandwiches
• eating a salad filled with leafy greens
• making beans and greens
• making a peanut butter sandwich or avocado toast with whole wheat bread
• making a grain bowl topped with beans and fiber-rich vegetables

Here are some lunch foods with their corresponding :

| Food | Volume | Fiber content | | --- | --- | --- | | chickpeas | 1/2 cup | 6.3 g | | lentils (cooked) | 1/4 cup | 3.9 g | | broccoli (cooked) | 1/2 cup | 2.6 g | | avocado | 1/4 cup | 2.5 g | | collard greens (cooked) | 1/2 cup | 2.4 g | | carrots (cooked) | 1/2 cup | 2.4 g | | spinach (cooked) | 1/2 cup | 2.2 g | | whole wheat bread | 1 medium slice | 2.1 g | | brown rice (cooked) | 1 cup | 2.0 g | | onion | 1/2 cup | 1.5 g |

High fiber dinners

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

Some ideas for getting dietary fiber at dinner include:

• adding beans (e.g., black, kidney, pinto) to soups and stews
• roasting or steaming fiber-rich vegetables, such as broccoli, cauliflower, and carrots, as a side dish
• leaving the skin on potatoes and sweet potatoes when serving them
• using quinoa or brown rice in place of white rice
• substituting beans for protein where recipes allow

Here are some dinner foods with their corresponding :

| Food | Volume | Fiber content | | --- | --- | --- | | split peas | 1/2 cup | 8.2 g | | black beans | 1/2 cup | 7.5 g | | sweet potato | 1 cup | 6.3 g | | green peas | 1/2 cup | 4.4 g | | potato, baked, with skin | 1 medium | 3.9 g | | lentils | 1/4 cup | 3.9 g | | cauliflower | 1/2 cup | 2.5 g | | quinoa (cooked) | 1/2 cup | 2.4 g | | carrots (cooked) | 1/2 cup | 2.4 g |

High fiber snacks

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

These foods make great snacks while serving as a quality source of dietary fiber:

• fresh fruit such as an apple or pear (with the skin on)
• fresh vegetables, such as peppers, celery, carrots, and cucumbers, with a bean dip, such as hummus
• popcorn
• whole wheat crackers
• nuts, such as almonds

Takeaway

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.