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Older adults and fibre

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Do older adults need to focus on fibre?

As we age, prioritising health becomes increasingly important. For the older generation, maintaining a high-fibre diet not only supports digestive health, but fibre also acts as the cornerstone of overall well-being. Overall, older adults need slightly less fibre than younger adults with the recommendation of 30g daily.[1] Still, most people are not getting near that amount, so increasing fibre intake is important.

Why aren’t older adults currently eating enough fibre?

Although fibre may not fix everything, older adults often struggle with eating enough fibre because they have smaller appetites, participate in fewer physical activities, and may use prescriptions that affect gut health.[2] Dr Stella Lignou, associate professor in sensory and consumer science at the University of Reading, said about fibre and the aging population, “We found that many older people didn’t know what the guidelines were, nor the benefits that are higher-fibre diet could bring.”[3] This lack of awareness is being addressed, and given the fact that older adults who eat fibre-forward diets are 80% more likely to live extended, healthier lives, you should think more about fibre as you age.[4]

What are the health benefits of fibre?

Changes in the gastrointestinal tract often occur as we get older, reducing nutrient absorption and slowing down intestinal responsiveness.[5] Fibre has a number of health benefits, specifically for older adults, such as reducing constipation, improving cholesterol and blood sugar levels, and aiding in weight management.[6] Qi Sun, M.D., Sc.D., assistant professor in the department of nutrition at the Harvard T. H. Chan School of Public Health, even linked increased fibre consumption to reduced chronic inflammation – the risk of arthritis.[7]

How should older adults increase their fibre intake?

Fibre is divided into two main categories: soluble fibre and insoluble fibre. Soluble fibre includes foods like oats, legumes, barley, fruits, and vegetables. Insoluble fibre is found in wheat flour, wheat bran, nuts, beans, and vegetables. Both types of fibre are needed for a healthy, fibre-filled diet.[8] Older adults may want softer foods, so focusing on fibre-rich items like wholemeal bread, wholemeal pasta, and beans on toast can improve how much fibre older adult eats while keeping their mouths more comfortable while chewing.[9]

Flour in fibre will help you flourish

Wheat, and therefore flour, is a good source of fibre, and with flour in approximately one-third of supermarket foods,[10] there are plenty of ways to increase your intake. According to Fab Flour, all flour products contain fibre, just in different amounts. Wholemeal has the highest fibre content, but white bread has fibre and including other fibre-rich ingredients, the combination will help you meet the recommended daily fibre intake.[11] Consider adding additional cooked and softened high-fibre vegetables to your wholemeal spaghetti bolognese, for example.[12]

Disclaimer: The information presented in this article is for informational purposes only and is not intended as medical advice. It has been compiled from various sources and is not the product of a registered healthcare professional, dietician, or nutritionist. For personalised guidance on dietary choices and health-related matters, it is strongly advised to consult with a registered healthcare professional, dietician, or nutritionist. Any actions taken based on the information provided in this article are at the reader's own discretion, and they should seek professional medical advice for their specific health conditions and dietary needs.

  1. Dodd, Katie, MS, RDN, CSG, LD, FAND. “Nutrition Needs for Older Adults: Fiber.” Acl.gov, The National Resource Centre on Nutrition & Aging, 14 Feb. 2020, https://acl.gov/sites/default/files/nutrition/Nutrition-Needs_Fiber_FINAL-2.19-FINAL_508.pdf.

  2. “Why Is Fiber Important for Older Adults?” Medicare, medicare.org, 2018, www.medicare.org/articles/why-is-fiber-important-for-older-adults/.

  3. “High-Fibre Food Advice Welcomed by Older People.” Www.reading.ac.uk, University of Reading, 20 Nov. 2023, www.reading.ac.uk/news/2023/Research-News/High-fibre-food-advice-welcomed-by-older-people. Accessed 2024.

  4. Wadyka, Sally. “The Surprising Anti-Aging Benefits of Fiber.” Consumer Reports, 15 Feb. 2018, www.consumerreports.org/diet-nutrition/anti-aging-benefits-of-fiber/. Accessed 2024.

  5. Dubois, Sirah. “Fiber for the Elderly.” Smchealth.org, San Mateo County Health, 18 Dec. 2018, www.smchealth.org/sites/main/files/file-attachments/fiber_for_the_elderly-english.pdf?1610121760. Accessed 2024.

  6. “Why Is Fiber Important for Older Adults?” Medicare, medicare.org, 2018, www.medicare.org/articles/why-is-fiber-important-for-older-adults/.

  7. Wadyka, Sally. “The Surprising Anti-Aging Benefits of Fiber.” Consumer Reports, 15 Feb. 2018, www.consumerreports.org/diet-nutrition/anti-aging-benefits-of-fiber/. Accessed 2024.

  8. “Why Is Fiber Important for Older Adults?” Medicare, medicare.org, 2018, www.medicare.org/articles/why-is-fiber-important-for-older-adults/.

  9. Wadyka, Sally. “The Surprising Anti-Aging Benefits of Fiber.” Consumer Reports, 15 Feb. 2018, www.consumerreports.org/diet-nutrition/anti-aging-benefits-of-fiber/. Accessed 2024.

  10. “UK Flour Millers.” UK Flour Millers, www.ukflourmillers.org/.

  11. “#FibreFebruary.” FAB Flour, https://fabflour.co.uk/fab-nutrition/fibre/fibrefebruary/.

  12. British Dietetic Association. “Fibre.” Www.bda.uk.com, 2021, www.bda.uk.com/resource/fibre.html.

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