Constipation Nutrition Tips for Older Adults

Why Constipation Is Common as We Age

Constipation becomes more common in older adults due to:

Slower digestion
Reduced physical activity
Certain medications
Lower fluid intake
Changes in diet
Chronic health conditions

The good news: Small nutrition and lifestyle changes can make a big difference.

What Is Constipation?

You may be constipated if you have:

Fewer than 3 bowel movements per week
Hard, dry stools
Straining during bowel movements
Feeling like you cannot fully empty your bowels

If symptoms last more than 2 weeks, contact your healthcare provider.

The Two Keys to Relief: Fiber + Fluids

1. Fiber: Your Digestive Helper

Fiber adds bulk and softness to stool, making it easier to pass.

Goal for most adults 65+:
👉 20–30 grams of fiber per day (increase slowly)

⚠️ Increase fiber gradually to avoid gas or bloating. Ask your healthcare provider for specific fiber recommendations tailored to you.

High-Fiber Foods

Excellent Sources (4+ grams per serving)

Grains

Bran cereal
Oatmeal
Barley
Quinoa

Beans & Legumes

Lentils
Black beans
Chickpeas
Kidney beans

Vegetables

Artichokes
Sweet potatoes (with skin)
Green peas
Broccoli

Fruits

Raspberries
Blackberries
Prunes

Good Sources (1–3 grams per serving)

Whole Grains

Whole wheat bread
Brown rice
Whole grain crackers

Vegetables

Carrots
Spinach
Brussels sprouts
Zucchini

Fruits

Apples (with skin)
Bananas
Oranges
Pears

Other

Almonds
Popcorn (air-popped)

2. Fluids: Essential for Fiber to Work

Fiber needs fluid to soften stool.

Daily goal:
👉 6–8 cups of fluid (unless your provider recommends otherwise)

Good choices:

Water
Herbal tea
Broth-based soups

Tips for Adding Fiber Safely

Add fiber slowly over several weeks
Choose whole grains instead of refined grains
Eat fruits and vegetables with skins when possible
Add beans to soups, salads, or casseroles
Snack on nuts, seeds, or fruit
Read nutrition labels for fiber content

Sample 1-Day High-Fiber Meal Plan

Breakfast

Oatmeal topped with berries
Coffee or tea

Lunch

Lentil soup
Whole grain crackers
Apple with skin
Water

Afternoon Snack

Yogurt with sliced banana

Dinner

Baked chicken or tofu
Brown rice
Steamed broccoli and carrots
Water or herbal tea

Evening Snack

Handful of almonds or prunes

Lifestyle Habits That Help Prevent Constipation

Walk or stay physically active daily
Do not ignore the urge to have a bowel movement
Maintain a regular bathroom schedule
Manage stress
Review medications with your provider

When to Call Your Doctor

Seek medical advice if you experience:

Constipation lasting more than 2 weeks
Blood in stool
Unexplained weight loss
Severe abdominal pain
Sudden changes in bowel habits
Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.

Medication & Supplement Caution

Some medications and supplements can worsen constipation, including:

Iron supplements
Calcium supplements
Certain pain medications
Some blood pressure medications

Always consult your healthcare provider before starting laxatives or fiber supplements.

Key Takeaway

Constipation is common but manageable. A fiber-rich diet, adequate fluids, and regular activity can significantly improve comfort and digestive health.

Medical Disclaimer

This resource is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider with questions regarding a medical condition, medications, or dietary changes. Do not disregard medical advice or delay seeking care because of information in this guide. Call 911 if you are experiencing a medical emergency.

Sources:

This handout is for educational purposes only and is not a substitute for professional medical advice. Always follow your healthcare provider’s instructions.

This content was created with the assistance of AI. Any AI-generated content was reviewed by a Nurse Practitioner.