Digestive systems change as we grow older, leading to constipation, nutrient deficiency, and even incontinence. An increase in fiber can help with this, but there is a key amount to take to avoid other complications. For seniors, the recommended amount for people over 50 is 30 grams a day for men and 21 grams a day for women.
It is also advised that if you increase the amount of fiber in your diet, you drink a lot of water as well. Ten glasses of water is a good amount to drink if you decide to consume more insoluble fiber. Whole grains, vegetables, legumes, and most types of fruits are great sources of fiber.
For more information on healthy eating and lifestyle changes for older adults, check out the rest of Senior Strong today!
William Rivers is an editor with a master’s degree in Human Services Counseling at Maine State University. He has more than 20 years of experience working in the senior healthcare industry.