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    High Fiber Foods

    Digestion, heart, weight. Get more fiber.

    Senior fiber needs

    • Women: 21g/day.
    • Men: 30g/day.
    • Most seniors get only 15g.
    • Constipation = #1 senior complaint.
    • Heart benefits.
    • Lower cholesterol.
    • Stable blood sugar.

    Best fiber sources

    • Beans — black, kidney, garbanzo (15g/cup).
    • Berries — raspberries (8g/cup).
    • Avocado — 10g per fruit.
    • Pears — 6g.
    • Apples with skin — 4g.
    • Whole oats — 4g/cup cooked.
    • Sweet potato — 6g.

    Easy senior recipes

    • Oatmeal + berries + nuts (10g).
    • Bean chili with vegetables (15g).
    • Avocado toast + tomato (12g).
    • Lentil soup (15g).
    • Whole-grain pasta + veggies (8g).
    • Chickpea salad (10g).

    Increase slowly

    • Add 5g per week.
    • Increase water with fiber.
    • Bloating + gas = too fast.
    • Soluble fiber gentler.
    • Take 2-4 weeks to adjust.
    • Check with doctor if conditions.

    Drinks with fiber

    • Smoothies — chia + spinach + berries.
    • Prune juice — classic constipation help.
    • Metamucil — psyllium fiber.
    • Benefiber — tasteless fiber.
    • Citrucel — methylcellulose.
    • OTC supplements OK.

    Constipation relief

    • Water 6-8 glasses daily.
    • Move daily — even short walks.
    • Coffee in morning.
    • Fiber gradual.
    • Probiotic yogurt.
    • Magnesium citrate (gentle laxative).
    • Doctor if 3+ days no go.

    Convenient + cheap

    Frozen mixed berries — fiber + antioxidants. Canned beans — quick, no cooking. Apples — keep at counter for snacks. Oatmeal — bulk = $0.30/serving. Bean burritos — frozen, microwave. Don't need expensive supplements. Whole foods cheaper + better.