The Importance of Dietary Fiber as We Age

Dietary fiber (sometimes called roughage or bulk) is a carbohydrate and the part of plant foods that our bodies cannot digest or absorb. Simply put—fiber keeps us regular and can help maintain a healthy weight!

Dietary fiber impacts fat and glucose metabolism and can act as a prebiotic to help prevent colon cancer, alleviate symptoms of irritable bowel syndrome and disease, and assist in mineral absorption. In the aging population, it is recommended to consume at 14g fiber per 1000 calories. In general, most seniors do not eat the recommended amount of fiber which can lead to constipation and higher risk of diseases, including diabetes, cancer and heart disease. Because increased fiber intake can cause gas and bloating, seniors should incorporate more fiber into their diet gradually and make sure they are consuming adequate fluid intake.
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Here are some more tips on how to increase fiber in your diet:

• Consume a variety of fiber-rich foods each day (see Foods Recommended).
• Add fiber to your diet gradually throughout the day. Do not eat a day’s worth of fiber all at once.
• Set a goal of at least 8 cups of fluids per day.
• Choose whole-grain bread, crackers, and pasta.
• Add small amounts of wheat germ, wheat bran, oat bran, or rice bran to foods you cook. Top casseroles with wheat germ or wheat bran.
• Make your own breadcrumbs from whole grain bread.
• Add beans, peas, and lentils to soups, stews, and salads.
• Eat fruit and vegetable skins/peels. Scrub vegetables and fruits well before eating.
• Add grated vegetables to meatloaf, meat patties, casseroles, and sauces.
• Used pureed vegetables instead of cream to thicken soups.
• Eat fresh or canned fruit in place of fruit juice.
• Have 1-3 servings of fruits and vegetables at each meal.
• Quickly steam fruits and vegetables so that they remain colorful and crunchy. This technique can enhance or preserve nutrients in your food.
• When baking, choose recipes that use whole grain flour instead of white flour. Many recipes that use white flour can be baked with half the amount of whole wheat flour.
• Try brown rice. Brown rice and many other whole grains contain more fiber than white rice.
• Add raisins, grated carrots, chopped apple, or diced pear to salads, cereal, bread recipes, or muffin recipes.
•  Use beans, wheat germ, oats, or wheat bran to replace some of the meat in recipes such as meatloaf or lasagna.
• Add a variety of grains to soups. Try barley, brown rice, or whole wheat pasta.

​As mentioned above, beans and legumes are excellent sources of fiber, protein, folate & potassium and can be used in place of meat in many recipes. Additionally, a ½ cup serving of beans provides around 20% of the daily recommended value for fiber intake.  Beans are both an economical and environmentally friendly choice. If you are hesitant to try beans, start small—incorporate them into soups, stews, casseroles and other favorites.

​Here’s a great recipe for an easy pasta dish packed with healthy vegetables, garbanzo beans and lots of flavor! Use any vegetables you like and omit salt in the recipe and use “no added salt” beans for a low-sodium option.

Rebecca Kapsen, RDN, LDN
Ebenezer Corporate Registered Dietitian

Penne Primavera with Garbanzo Beans Recipe - DOWNLOAD or PRINT