The best fiber supplement for seniors depends on the individual. However, some of the best options are psyllium husk, methylcellulose, wheat dextrin, and calcium polycarbophil.
Most people know that our brains slow down as we age, and many seniors experience a slowdown in their digestion, too. But, while some degree of mental sluggishness is inevitable, senior digestive wellness can be set right by simply getting more fiber.
According to the Cleveland Clinic, around 33% of older adults have problems with constipation, but often the problem can easily be solved with changes to diet or daily health supplements.
So, what is the best fiber supplement and diet for seniors here in Roanoke, VA? Let’s find out more about senior gut health.
Which Is the Best Fiber Supplement for Seniors?
Before you start taking any fiber supplements, you should be aware of the following principles:
- If you don’t drink enough water, the supplement could actually make things worse.
- Start with a lower dosage immediately, as it’s better to give your digestive system time to adjust.
- Check with a doctor, as fiber can sometimes interfere with the absorption of certain medications, such as blood thinners.
- If you would rather not take a supplement that thickens in the glass, dextrin is usually the strongest choice.
With these guidelines in mind, consider taking the following fiber supplements:
- Psyllium husk: Helps with heart health and regularity, but turns into a thick gel quickly once mixed with liquid.
- Methylcellulose: A milder option that stays thin when mixed and is less likely to cause gas.
- Wheat dextrin: A clear powder that dissolves completely without changing the texture of your drink.
- Calcium polycarbophil: Comes in a pill form, so you don’t have to be concerned about the consistency of a drink.
Soluble vs. Insoluble: Choosing the Right Fiber
Fiber is a type of carbohydrate that comes in two main types. There’s soluble fiber, which dissolves easily in water, and insoluble fiber, which doesn’t dissolve. The insoluble fiber is very difficult for the body to digest, but this is beneficial to gut health because it adds bulk and helps food to move through the gut.
Seniors suffering from slower digestion can therefore consume foods like green beans and potatoes that contain high levels of insoluble fiber to help get food moving through the digestive system.
The second type is soluble fiber, which is found in fruits and vegetables like beans, carrots, and oats. This type of fiber forms a gel in the digestive system that prevents sugars from being digested quickly.
According to the CDC, this means that when seniors eat sugary food, the body doesn’t digest it all at once, helping prevent a crash in the afternoon. It slows the rate of absorption, giving seniors consistent energy throughout the day.
High-Fiber Foods
Rather than relying on fiber supplements, the most effective way to fuel your body is to get the fiber you need through natural food. Not only are you getting the fiber you require, but you’re also getting other vitamins, minerals, and various other beneficial nutrients. Seniors, in particular, benefit from the consistent intake of healthy foods like fruits, vegetables, and lean protein.
And thankfully, seniors can get the fiber they require from a wide variety of food sources. It’s easy for seniors to stay healthy without these meals ever feeling repetitive or boring, especially when they’re prepared by chefs in senior communities.
Here are some of the best sources of high-fiber food:
- Beans and lentils: A simple but highly effective way to add a big fiber boost to soups or salads.
- Broccoli: Broccoli is crunchy, filling, and helps keep digestion moving.
- Whole grains: Options like oats and quinoa provide longer-lasting energy reserves throughout the day.
- Berries: Easy to add to yogurt or smoothies, and support overall nutrition.
- Carrots: Easy to eat raw or cooked, and helps keep blood sugar steadier.
- Apples and pears: A delicious snack that’s more filling if you keep the skin on.
- Sweet potatoes: Filling and gives longer-lasting energy, especially with the skin on.
- Chia and flax seeds: Easy to add to breakfast foods for an extra supply of fiber.
- Leafy greens: Spinach and kale are convenient to add to many dishes and support overall nutrition.
In senior living communities here in Roanoke, VA, these foods are always on the menu.
Frequently Asked Questions
What if Taking Fiber Causes Bloating or Gas?
Some seniors are reluctant to take fiber for energy and digestion. They shy away from this key aspect of good aging and nutrition because they’re worried about bloating and gas. While it’s certainly true that even the best fiber supplement or diet can have these side effects, it’s often a case of taking too much too soon.
Whenever you make significant changes to your diet or start taking a supplement, it’s best to change things gradually rather than doing it all at once. According to the Center for Healthy Living, seniors can avoid the unpleasant side effects of getting more fiber in their diet by slowly increasing their intake over the course of two to three weeks.
Seniors who follow this advice and still experience unpleasant side effects should consult their doctor or a dietitian.
Why Do Seniors Need Extra Fiber?
Aging brings about significant changes in digestion. Often, seniors experience constipation because of a combination of the following factors:
- Older people tend to have a slower metabolism
- They’re less mobile and can’t take walks to aid in digestion as easily
- Various medications can cause constipation as an undesirable side effect
Discover a Supportive Community
For seniors, fiber supplements can be a game-changer for comfort and energy. By adding the best fiber supplement to their daily routine or by changing their diet, older adults often see reduced constipation and steadier energy throughout the day.
Here at The Park Oak Grove, we’re committed to comprehensive senior wellness. We ensure ideal fiber intake for all residents through our Sensations Dining options, where residents can enjoy nutritious food in an elegant dining room, complete with restaurant-style tableside service.
You can discover this and more by taking a tour of The Park Oak Grove. Contact us today, and let’s set a date for your visit.
