Digestive Health: Fiber and Your Diet (for Seniors)
Fiber is a part of plant foods that our bodies can’t digest.
Adding more fiber to your diet has many health benefits.
- Fiber promotes a sense of fullness.
- Fiber may improve blood sugar control in people with diabetes.
- Fiber may help to prevent certain types of cancer.
- Insoluble fiber promotes normal bowel function and relief of constipation. Wheat bran, whole grain products, fresh fruits, and vegetables are very good sources of this type of fiber. They should be eaten with plenty of fluid.
- Soluble fiber helps lower blood cholesterol. Oats, legumes, fresh fruits, and vegetables are very good sources of soluble fiber.
Guidelines for Daily Fiber Intake To meet your daily needs for fiber, include at least:
|
Enjoy many types of foods high in fiber at meal and snack time.
Breads, Cereals, Grains, Beans and Legumes |
Daily Servings: 2 or more |
All Bran, 100% Bran, or Bran Buds Cereal |
¾ cup |
| Beans, (baked, black, garbanzo, kidney, pinto) | 1/3 cup |
Cracked Wheat or Grape Nuts Cereal |
1/3 cup |
Oatmeal |
¾ cup cooked |
Whole Grain Bread |
1 slice |
Whole Grain or Graham Crackers |
3 crackers |
Fruits & Vegetables |
Daily Servings: 5 or more |
Apple, Pear or Peach |
1 medium or ½ cup canned |
Banana, Orange or Grapefruit |
1 medium |
Strawberries |
½ cup |
Cooked Carrots, Cabbage or Broccoli |
¾ cup |
Cooked Potatoes, Peas or Corn |
½ cup |
A slow and steady increase in the amount of fiber eaten daily should help to avoid bloating and gas that can occur with a sudden increase of fiber in your diet. Drink at least 6 to 8 cups of fluids daily to promote normal bowel movements. Water, fruit juices, tea, coffee, milk and other type of drinks all provide fluids.
Psyllium Powder
To help lower blood cholesterol, your doctor may ask that you use psyllium powder. Psyllium is the main part of many bulking agents such as Metamucil®. It may cost less when bought as psyllium husks or psyllium powder.
To take:
- Mix 1 teaspoon of the powder with at least 8 ounces of water, fruit juice or sugar-free fruit drinks.
- Take with meals from one to three times daily. Ask your doctor how often you should be taking it.
To allow your body time to adjust to the increase in fiber, it is best to start taking psyllium powder once a day for the first week. The second week, take it two times a day. If needed, increase to three times a day during the third week.
Treat yourself to the good taste of:
Six Week Bran Muffins 5 tsp. baking soda 1 cup oil 1 quart buttermilk 1-15 oz. box raisin bran cereal 3 cups whole wheat flour 4 eggs slightly beaten or 2 cups white flour 1 cup egg substitute 2 cups sugar 2 tsp. salt (optional) |
Directions: Dissolve baking soda in buttermilk. Mix together the rest of the dry ingredients. Add eggs, oil and buttermilk mixture and stir. Fill greased muffin pans about two-thirds full. Bake at 400°F for 18-20 minutes.
One muffin has: 160 calories, 4 grams protein, 26 grams carbohydrate, 6 grams fat and 4 grams fiber. Store batter covered, in the refrigerator up to 6 weeks.
Teach Back:
What is the most important thing you learned from this handout?
What changes will you make in your diet/lifestyle, based on what you learned today?
If you have more questions please contact UW Health at one of the phone numbers listed below.
| UW Digestive Health Center Nutrition Clinic Room 012 750 University Row, Madison, WI 53705 (608) 890-5000 appointments (608) 890-5005 |
UW Health West Clinic Nutrition Clinic Room 1296 451 Junction Road Madison, WI 53717 (608) 262-9181 appointments (608) 265-7526 |
UW Health East Clinic Nutrition Clinic Room 2106 5249 East Terrace Drive Madison, WI 53718 (608) 265-7405 appointments (608) 265-0963 |
UW Medical Foundation Nutrition |
The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.
Last Updated: 05/09/2013
Copyright © 11/09/2012 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. HF#224
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