Heart-Healthy Fiber Tips for Older Adults

As we age, getting enough fiber becomes even more important for heart health, digestion, and blood sugar control. Fiber is the part of plant foods your body cannot digest — but it plays a powerful role in keeping you healthy.

Why Fiber Matters

❤️ Heart Health

• Soluble fiber helps lower LDL (“bad”) cholesterol
• May reduce risk of heart disease and stroke

🚽 Digestive Health

• Prevents constipation
• Supports regular bowel movements
• Promotes a healthy gut

⚖️ Weight & Blood Sugar Control

• Helps you feel full longer
• Slows sugar absorption
• Supports healthy blood glucose levels

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How Much Fiber Do You Need?

Most adults should aim for:

• Women 50+: ~21 grams per day
• Men 50+: ~28-30 grams per day

👉 Increase fiber slowly and drink plenty of water to avoid gas or bloating. Ask your healthcare provider for specific recommendations tailored to you.

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Types of Fiber (Both Are Important)

Soluble Fiber

Forms a gel in the digestive system and helps lower cholesterol.

Found in:

• Oats and oat bran
• Barley
• Beans and lentils
• Apples and pears
• Citrus fruits
• Carrots

Insoluble Fiber

Adds bulk to stool and supports regularity.

Found in:

• Whole wheat products
• Brown rice
• Nuts and seeds
• Green beans
• Cauliflower
• Potato skins

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Easy Ways to Add Fiber to Your Meals

Simple Add-Ins

• Sprinkle bran or chia seeds on cereal or yogurt
• Add beans or lentils to soups and salads
• Mix ground flaxseed into oatmeal or smoothies
• Add vegetables to sandwiches and casseroles

Smart Swaps

• Choose whole grain bread instead of white
• Eat whole fruit instead of juice
• Use brown rice instead of white rice
• Snack on nuts or air-popped popcorn instead of chips

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High-Fiber Foods to Include Often

Legumes (Excellent Sources)

Food	Fiber (approx.)
½ cup lentils	8 g
½ cup black beans	7–8 g
½ cup chickpeas	6 g
½ cup kidney beans	6 g

Whole Grains

Food	Fiber
½ cup cooked oatmeal	4 g
½ cup cooked barley	4 g
1 slice whole wheat bread	2–3 g
½ cup brown rice	2 g

Fruits

Food	Fiber
1 pear	5–6 g
1 apple with skin	4 g
½ cup raspberries	4 g
1 banana	3 g

Vegetables

Food	Fiber
½ cup Brussels sprouts	3–4 g
½ cup carrots	2–3 g
1 medium baked potato (with skin)	3–4 g
½ cup broccoli	2–3 g

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Tips for Increasing Fiber Safely

• Add fiber gradually over several weeks
• Drink ~8–10 cups of fluid daily unless your doctor advises otherwise
• Stay physically active to support digestion
• Talk with your provider before using fiber supplements

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When to Talk With Your Healthcare Provider

Contact your provider if you experience:

• Persistent constipation or diarrhea
• Unintentional weight loss
• Severe bloating or abdominal pain
• Difficulty swallowing high-fiber foods

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Medical Disclaimer

This resource is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Always consult your healthcare provider or a registered dietitian before making significant changes to your diet, especially if you have chronic health conditions, digestive disorders, or take medications that may be affected by dietary fiber intake. Individual needs may vary. Always consult with your healthcare provider before taking any new supplements. Call 911 if you are experiencing a medical emergency. 

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Sources:

• https://www.eatright.org/health/health-conditions/cardiovascular-health-heart-disease-hypertension/heart-healthy-cooking-tips
• https://www.ospdocs.com/resources/uploads/files/Client-Ed-Heart-Healthy-Fiber-Tips.pdf