Why Fiber Needs Change After 50
As we get older, digestion tends to slow down and gut bacteria can change, which can make constipation and discomfort more common — and increasing fiber (sometimes spelled fibre in Canada) can help. Medications, lower activity levels, and changes in appetite can also affect how well fiber is tolerated. Because of this, increasing fiber gradually and choosing gentler sources becomes more important after age 50.
Recommended Fiber Intake Over 50
Adults over 50 generally benefit from aiming for about 25–30 grams of fiber per day, depending on individual needs. Many people consume much less than this, so reaching the full amount may take time. Increasing fiber slowly over several weeks can help reduce bloating and make the transition more comfortable.
Best High-Fiber Foods for Older Adults
High-fiber foods that are softer, well-cooked, and easy to chew are often best tolerated. Oatmeal, berries, beans, lentils, cooked vegetables, and whole grains like brown rice or quinoa can all support digestion. These foods provide fiber along with nutrients that support overall health.
Common Fiber Mistakes After 50
One common mistake is adding too much fiber too quickly, which can lead to gas or cramping. Another is increasing fiber without also increasing fluid intake. Paying attention to hydration and spreading fiber intake evenly throughout the day can help avoid these issues.
One-Day High-Fiber Meal Example (Over 50)
A simple high-fiber day might include oatmeal with fruit for breakfast, soup or a grain bowl with cooked vegetables and beans for lunch, and a dinner built around lentils, fish, or chicken with vegetables and whole grains. Snacks like fruit, yogurt with seeds, or whole-grain toast can help boost fiber intake gently.