High-Fiber Foods: Why They Matter & How to Add Them to Your Diet

What Is Fiber?

Fiber is a type of carbohydrate found in plant foods that your body cannot fully digest.

Instead of being broken down like sugar or starch, fiber:

✔ Helps food move through your digestive system
✔ Supports gut health
✔ Helps manage blood sugar and cholesterol
✔ Promotes fullness and weight management

Some fibers also feed beneficial gut bacteria, supporting digestive and immune health.

Remember: always consult with your healthcare provider first before making any significant dietary modifications.

Why Fiber Is Especially Important for Adults 65+

As we age, digestion often slows and certain health risks increase. Getting enough fiber can help:

✔ Prevent constipation
✔ Support heart health
✔ Improve blood sugar control
✔ Reduce cholesterol levels
✔ Support a healthy gut microbiome
✔ Help maintain a healthy weight

Certain fibers (like pectin found in fruits) may even help lower LDL (“bad”) cholesterol by reducing absorption in the digestive tract.

Types of Fiber

1. Soluble Fiber

Dissolves in water and forms a gel-like substance.

Helps:

Lower cholesterol
Control blood sugar
Support heart health

2. Insoluble Fiber

Adds bulk to stool and helps food move through the digestive tract.

Helps:

Prevent constipation
Support regular bowel movements

3. Prebiotic Fiber

Feeds healthy gut bacteria and supports digestive balance.

Found in foods like:

Garlic
Onions
Leeks
Asparagus
Bananas

High-Fiber Foods to Include

Vegetables

Broccoli
Brussels sprouts
Carrots
Sweet potatoes
Spinach
Green beans
Peas

Fruits

Apples
Pears
Berries
Oranges
Bananas
Prunes

Whole Grains

Oatmeal
Brown rice
Quinoa
Whole wheat bread
Barley

Oats and legumes also contain resistant starch — a type of fiber that supports gut health and blood sugar balance.

Beans & Legumes

Lentils
Black beans
Chickpeas
Kidney beans
Split peas

Nuts & Seeds

Chia seeds
Flaxseed
Almonds
Walnuts

Easy Ways to Add More Fiber

✔ Add berries to yogurt or oatmeal
✔ Choose whole grain instead of white bread
✔ Include beans in soups or salads
✔ Snack on nuts or fruit
✔ Add vegetables to every meal

Start slowly — increasing fiber too quickly may cause gas or bloating.

Daily Fiber Goals (General Guidance)

Women 50+: ~21 grams/day
Men 50+: ~30 grams/day

(Your provider may recommend a different amount - consult with them for specific guidance tailored to you.)

Tips for Success

✔ Drink plenty of water when increasing fiber
✔ Introduce fiber gradually
✔ Balance fiber intake throughout the day
✔ Pair fiber with protein for sustained energy

When to Talk to Your Doctor

Speak with your healthcare provider if you experience:

Ongoing constipation
Sudden digestive changes
Difficulty chewing or swallowing high-fiber foods
Conditions requiring fiber adjustments (such as IBS, diverticulitis flare, or bowel obstruction risk)

Medical Disclaimer

This material is provided for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment from your healthcare provider. Nutrition needs may vary based on individual medical conditions, medications, and overall health status. Patients should consult their physician, registered dietitian, or healthcare team before making significant dietary changes, including increasing fiber intake. Seek medical attention promptly for persistent digestive symptoms or concerns. 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.