The Orchard senior community in Ventura, CA, understands the value of balanced high fiber meals that support brain and gut health. A colorful tropical fruit plate filled with kiwis, dragon fruit, guava, and passion fruit is an example of tasty, fiber-packed meals seniors can enjoy. Older people can also feed their brains and improve digestion with a bowl of pea soup, baked sweet potatoes topped with black beans, or overnight oats with chia seeds, nuts, and fruit.
According to the National Institutes of Health, only 5% of Americans are getting the appropriate amount of daily dietary fiber, due in part to too many processed foods. For seniors, their fiber intake may be lacking due to decreased appetite, diet changes, reduced grocery options, and dental problems that make chewing harder.
Luckily, residents at The Orchard in Ventura, CA, have daily freshly prepared meals, apartments with kitchenettes, and other services to ensure residents get the fiber they need.
Fiber is a carbohydrate that can be soluble or insoluble. The soluble kind, like oats, easily mixes with water, which helps slow down digestion. However, the insoluble kind, like bran and vegetable skins, helps food move through your system faster by adding bulk.
When seniors get the recommended balance of fiber from food, which is 25 to 30 grams, several health benefits follow.
Seniors can reduce the risk of:
Those who are battling obesity can feel fuller faster on nutrient-dense foods, making it easier to consume fewer calories.
Short-chain fatty acids (SCFAs) help your gut by building up a barrier around the lining. These fatty acids develop when gut bacteria break down fiber. As a result, your body has better protection from illness since the fiber-created gut barrier defends the body from germs and harmful bacteria.
As a 2021 Cambridge University Press study by La Torre D, Verbeke K, and Dalile B concluded, dietary fiber can have a positive effect on cognitive function and inflammation. As fiber feeds the gut's good bacteria, it enables the microbes to produce neurotransmitters that go to the brain, producing dopamine and serotonin. This process can help with mood, sleep, and reduce the risk of depression.
A Harvard Health Publishing study of over 3,700 adults between 40 and 64 years old that spanned 16 years found that those who ate the most fiber had lower rates of dementia, while those who ate the least fiber had the most dementia diagnoses. One reason for this health success is the lower weight and blood pressure a fiber-rich diet enables, which also protects from vascular dementia.
As people age, their metabolism and energy level slow down, which may cause them to eat less.
Constipation is a common sign of digestive issues. It shows up in hard, dry stools and infrequent bowel movements that can involve straining. Some seniors may feel hungry shortly after eating without enough fiber to slow processing down.
Fiber-rich senior meal ideas can include adding chia seeds, flaxseeds, whole grain pasta, beans, avocados, and greens to your plate. Your sweet tooth can also help your fiber intake when you snack on an ounce of dark chocolate.
A healthy breakfast to start an active day can include an oatmeal bowl with low-fat or nut-based milk, 1/2 cup of berries, and a tablespoon of chia seeds and nuts. Switch out the white bread for whole-grain toast with smashed avocado.
A light fiber for focus snack can be a sliced apple or pear (with the skin) with a tablespoon of peanut butter. Opt for veggie slices (cucumbers, carrots, etc) with a cup of plain Greek yogurt.
Quickly make a salad from spinach, cherry tomatoes, cucumber, 2 tablespoons of olive oil, and a cup of cooked lentils. Eat a filling chickpea or black bean soup.
If a turkey burger is too much food, adapt them into turkey meatballs made with feta and spinach and pair it with a side of quinoa. In addition to 6 grams of fiber, the meal packs a massive 30 grams of protein.
When it's time for dinner, toss whole-wheat pasta with tomato sauce, artichokes, and spinach or kale. Pair with a fresh salad or roasted veggies. Grill or pan-sear salmon and serve with whole-wheat orzo pasta tossed with broccoli, and enjoy 8 grams of fiber.
To drink your fiber, consider homemade smoothies that combine fresh whole fruit, veggies, and seeds. There are also specialized nutrition shakes that many seniors enjoy, such as Ensure. You may also consider a prebiotic fiber powder, such as Metamucil, that you can add to water or plant-based milks.
Reach for some papaya when you're feeling backed up. This tropical fruit is high in fiber, vitamin C, vitamin A, vitamin E, and folate. The addition of pectin and papain also helps increase bowel movements, making it nature's natural laxative.
If you're ready to quickly boost your fiber, focus on whole foods, such as fruit and vegetables, especially leafy greens and apples with the skin. Whole-grains, such as brown rice, whole wheat bread, and legumes, like beans and lentils, can easily increase fiber intake in your diet.
Easily include one or more options from this range of foods in every meal or snack for a quick boost. Just remember to also drink plenty of water to avoid constipation and bloating as you up your fiber dosage.
Seniors can achieve healthy digestion with high fiber meals that include a range of colorful and tasty produce, nuts, seeds, and beans. With so many options available, it's easy to mix-and-match items in soups, salads, and hot meals. Having stronger cognitive health and more energy makes it easy enjoy life in Ventura, CA.
When you join The Orchard senior community, enjoy a healthy fiber-packed lifestyle with daily, freshly prepared meals made from local ingredients. Gain knowledge from wellness programs, boost energy working out, and do some light, healthy cooking in your apartment kitchenette. Reach out to learn more about what our beautiful campus can offer you.