In the event that the seniors in your life are more inclined to indulge in the numerous junk and fast food choices which are so readily available, they are in good company. Even though these foods are simple and easy, they are usually full of calories, fat and cholesterol and lack fiber and other essential nutrients that are essential to nourish aging bodies. As a matter of fact, as few as 5% of us are getting enough fiber – something very important for older adults.
Why Is Fiber Important?
Fiber’s overall health benefits include:
- Weight management: Low in calories and slower to digest, foods that are typically loaded with fiber help us to feel fuller longer.
- Reduced cholesterol: With fiber in the digestive tract, the human body absorbs lower levels of cholesterol.
- Blood sugar regularity: Due to the fact that high-fiber foods take longer to be digested, more consistent blood sugar levels are sustained.
- Improved gastrointestinal tract functioning: Fiber in the intestinal tract stimulates the intestines, easing problems from constipation.
- Decreased cancer risk: Adequate quantities of fiber in the diet help safeguard against certain kinds of cancer, like colon cancer.
High Fiber Foods for Seniors and Tips to Increase Fiber Intake
If an older adult’s diet has been lacking in sufficient levels of fiber, it’s important to add more fiber slowly and gradually. Introducing a lot of fiber all of a sudden can result in bloating, gas, along with other adverse reactions. Help older adults to increase fiber intake over a number of days, while making certain to consume plenty of water as well, which can help reduce unwanted symptoms.
The following high fiber foods for seniors are a fantastic starting point. Be aware that ideally, it is recommended that adults should be including 14 grams of fiber for every 1,000 calories consumed every day, which translates to about 24 grams for women and 38 grams for men.
- Apples (4.4 grams in a single raw, average-sized apple)
- Raspberries (6.5 grams per cup)
- Pears (5.5 grams in a single raw, medium-sized pear)
- Strawberries (3 grams per cup)
- Avocado (10 grams per cup)
- Bananas (3.1 grams in a single average-sized banana)
- Carrots (3.6 grams per cup)
- Broccoli (2.4 grams per cup)
- Beets (3.8 grams per cup)
- Brussels sprouts (3.3 grams per cup)
- Artichoke (6.9 grams in a single raw globe)
- Kidney beans (12.2 grams per cup, cooked)
- Lentils (13.1 grams per cup, cooked)
- Chickpeas (12.5 grams per cup, cooked)
- Split peas (16.3 grams per cup, cooked)
- Oats (16.5 grams per cup, raw)
- Popcorn (1.15 grams per cup, popped)
- Quinoa (5.2 grams per cup, cooked)
- Almonds (4 grams per 3 tablespoons)
- Sweet potatoes (3.8 grams per medium-sized boiled potato without skin)
- Dark chocolate (3.1 grams per 1-ounce piece)
With a variety of choices to suit each senior’s particular taste, it is simple to incorporate more fiber to the diet and enhance senior health.
At Compassionate Nursing Services, regarded as the best St. Louis home care agency, we know how a well-balanced diet for seniors helps safeguard overall health and wellness so that seniors can continue to live active and engaged lives. Our knowledgeable care team is here to help encourage healthy eating and snacking habits for older adults and provide companionship during meals, and any other time, day or night. Our care team can also grocery shop, plan and prepare healthy and balanced meals and snacks that are customized to specific dietary needs or restrictions, and even tidy up the kitchen afterwards.
To learn information about the many ways Compassionate Nursing Services’ award-winning care team can help an older adult you love maintain nutritious eating habits and more, reach out to us at 314-432-4312 for additional information and to schedule a free in-home consultation today. For a list of all of the communities where we provide care, please visit our Service Area page.