Fibre isn’t just important for digestion. Older adults need more of it in order to lower their risk of certain chronic issues and maintain overall wellness.

As we grow older, our nutritional needs change. We experience shifts in metabolism, digestion and overall health, making fibre especially important. Here’s why boosting your intake can support comfort and vitality in later years.

The role of fibre

Fibre isn’t just for preventing constipation – it offers broader benefits. Research shows eating more fibre can lower the risk of heart disease, type 2 diabetes, stroke and high cholesterol. It also supports healthy weight and energy balance by keeping you fuller for longer, while helping to stabilise blood sugar levels.

Because metabolism slows and muscle mass decreases with age, older adults tend to be more prone to weight gain and sluggish digestion. To maintain good health, the Institute of Medicine recommends that men over 50 aim for 30 grams of fibre daily and women for 21 grams.

Tips to boost fibre intake

• Start with breakfast: Opt for oats, wholegrain cereals, or wholewheat toast instead of refined foods.
• Eat more plants: Aim for five daily servings of fruit and vegetables – keep the skins on edible peels when possible.
• Snack wisely: Swap sugar-filled processed snacks for nuts and seeds or air-popped popcorn.
• Substitute smartly: Choose wholegrain or brown versions of bread, rice and pasta instead of white.
• Balance fibre types: Include soluble fibre (oats, beans, lentils, apples) for heart and blood sugar support, and insoluble fibre (vegetable skins, seeds, brown rice) to keep digestion regular.
• Increase water intake: Add fibre gradually and drink plenty of water to avoid bloating or discomfort.

Fibre is more than just a digestive aid – it’s a powerful ally for heart, metabolic and overall health as you age. Simple daily swaps and incorporating more plant-based, whole foods can help you feel lighter, more energised and better able to embrace healthy ageing.

Compiled by Shaneen Noble

Also see: Best foods to keep your joints strong and healthy