Fitting in Fiber

By Jennifer Klein, RD, CDN

As you may have heard, fiber is important for our digestive health, but it also provides many other benefits for our bodies. Adequate fiber intake can prevent diseases such as cancer, high cholesterol, and diabetes, while also regulating bowel movements and helping to maintain a healthy weight.

Older adults require about 25-30g of fiber daily, but many adults do not consume enough each day. It is important to consume fiber throughout the day and not all at once. Be sure to drink plenty of fluids, about 6-8 cups a day, to help with the digestion of fiber.

Tips for increasing fiber Intake:

  • Add more fiber into your diet gradually
  • Choose more whole-grain foods; make half your grains ‘whole-grains’
  • Have a high-fiber breakfast – try whole grain/bran cereals or oatmeal with raisins
  • Try brown rice rather than white rice