Fiber is something that most seniors aren’t eating enough of. Seniors can get a lot of benefits from adding more fiber to their diet like better blood sugar control, weight management, and a reduced risk of heart disease.
If your senior parent isn’t getting enough fiber, or isn’t eating enough in general, home care can help. Daily visits from a home care provider can make meals more fun and tempt your senior parent to eat regularly again. A home care provider can also cook meals for senior parent, shop for groceries, and help your senior parent plan meals that they want to eat.
A home care provider can cook meals for your senior parent that have plenty of these fiber-rich foods to make sure they are eating fiber every day:
Oatmeal
Oatmeal is one of the best breakfast choices for seniors. It’s packed with soluble fiber, which helps lower cholesterol and keeps blood sugar levels steady. Plus, it’s easy to prepare and soft to chew. To make oatmeal even healthier, a home care provider can add fruit, nuts, or a little cinnamon for extra flavor.
Beans
Beans are a powerhouse of fiber and protein. Whether it’s black beans, kidney beans, lentils, or chickpeas, they all help keep digestion regular and improve heart health. Just half a cup of beans can provide about 6–8 grams of fiber.
Beans are great additions to soups, salads. They can also be mashed up and spread on toast for a healthy snack. If your senior parent has trouble digesting beans, soaking them overnight before cooking can help reduce bloating.
Berries
Berries like strawberries, blueberries, raspberries, and blackberries are delicious and packed with fiber. They also contain antioxidants that support brain health and help fight aging.
Raspberries and blackberries have the most fiber—about 8 grams per cup. They’re great when eaten fresh with whipped cream, or add them to yogurt or cereal.
Whole Grains
Switching from white bread and pasta to whole grains is an easy way to get more fiber. Foods like whole wheat bread, brown rice, quinoa, and whole grain pasta are much healthier options.
Whole grains not only help with digestion but also provide steady energy throughout the day. If your parent isn’t used to whole grains, they can start by mixing brown rice with white rice or trying whole wheat toast instead of white bread.
Nuts and Seeds
Nuts and seeds are great snacks that provide fiber, healthy fats, and protein. Almonds, walnuts, chia seeds, and flaxseeds are some of the best choices.
Just one tablespoon of chia seeds has 5 grams of fiber. If your senior parent has dentures or has issues with their teeth chia seed pudding or nut butters have the same benefits as nuts and seeds but are easier to eat and digest.
Leafy Greens
Most vegetables have fiber, but leafy greens like spinach, kale, and collard greens are some of the best. Other good choices include broccoli, carrots, and Brussels sprouts.
A home care provider that is making meals for your senior parent can add spinach to omelets, soups, or sandwiches. Or, they can make soft roasted vegetables with a little olive oil for side dishes or snacks.
