Easy Ways to Add Fibre to Your Day
Photo source: openverse, I_Nneska, Flickr
Fibre on senior diet is a topic that rarely gets the attention it deserves, yet it plays a quiet and important role in how we feel every day. As we get older, digestion can slow down, and many Kiwi seniors find that regular, comfortable bowel movements need a little extra support. The good news is that adding fibre is simple, affordable and does not require a complete change to the way you eat.
Why fibre matters
Fibre is the part of plant foods that our bodies cannot fully digest. It helps keep digestion moving, supports a feeling of fullness after meals, and is linked with good heart health and steady blood sugar levels. Getting enough fibre on a senior diet can make everyday life more comfortable.
Start your morning with wholegrains
Breakfast is the easiest place to begin. Porridge made with rolled oats, wholegrain cereal such as bran flakes, or wholemeal toast are all familiar choices. Top them with sliced banana, stewed apple or a spoonful of chia seeds for an extra boost.
Make fruit and vegetables a habit
Keep the skin on kiwifruit, apples and pears when you can, as much of the fibre sits there. Add extra vegetables to soups, casseroles and stir fries. Kumara, pumpkin, carrots, broccoli and peas are all good options and easy to find in New Zealand supermarkets.
Add legumes to your meals
Baked beans, lentils, chickpeas and kidney beans are budget friendly and gentle to prepare. Tinned varieties are very convenient. Stir a handful into mince dishes, soups or salads to stretch the meal and lift the fibre content.
Choose smarter snacks
Instead of reaching for biscuits, try a small handful of nuts, a piece of fruit, wholegrain crackers with hummus, or a few dried apricots or prunes.
Go slowly and drink plenty of fluids
Increase your fibre gradually over a couple of weeks to avoid bloating or discomfort. Fibre works best with water, so drink regularly through the day. Herbal tea, soup and milk all count towards your fluids.
Speak with your health professional
Everyone’s needs are different, especially if you have a medical condition, swallowing difficulties or take regular medication. This article offers general information only, so please talk to your GP, pharmacist or a registered dietitian before making big changes to your diet.
