1

Commissioned by the National Resource Center on Nutrition & Aging; Written by: Katie Dodd, MS, RDN, CSG, LD, FAND

Introduction

Fiber is a type of carbohydrate that the body is unable to digest. Fiber plays an important role in the 

health of older adults. It is involved with healthy digestion, feeling full, and preventing constipation1. Fiber 

also plays a role in reducing the risk of heart disease, diabetes, and some cancers2. Fiber has even been 

shown to reduce inflammation in the body3.

Ninety-five percent of adults do not consume adequate fiber in their diets2. The good news is that fiber 

is found in a wide variety of plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, 

and seeds. Eating a balanced and varied diet can help older adults meet their fiber needs.

How Much is Needed?

Older adults need slightly less fiber than younger 

adults. Men require more fiber than women. 

The Recommended Dietary Allowance (RDA) is based 

on the amount of fiber needed for protection against 

heart disease1

. 

It’s important to get the right amount of fiber. Too little 

can cause constipation and increase risk of certain 

chronic diseases. Too much, especially if increasing 

the amount of fiber in the diet too quickly, can cause 

gastrointestinal issues, including bloating, gas, and 

cramping1

. 

Food Sources of Fiber

Fiber is found in a wide variety of plant-based foods, like fruits and vegetables. Whole grains are a good 

source of fiber, but fiber content is reduced when grains are processed (e.g., refined grains, such as white 

bread). 

Nutrition Needs for Older Adults: Fiber

Adequate Intake (AI) for Fiber4:

Life Stage

Group Men Women

31-50 years 38 grams 25 grams

51-70 years 30 grams 21 grams

71+ years 30 grams 21 grams

Food source Amount per serving Grams per serving

Chickpeas 0.5 cup 11

Black beans 0.5 cup 7

Almonds 0.3 cup 6

Quinoa (cooked) 1 cup 5

Broccoli 1 cup 5

Oatmeal (cooked) 1 cup 4

Apple 1 medium 4

Banana 1 medium 3

Whole wheat bread 1 slice 2

Brown rice 0.5 cup 2

Cabbage (raw) 1 cup 2

Shelled pumpkin seeds 1 ounce 2

Food Sources of Fiber4

Updated February 14, 2020
2

Some older adults are not able to get adequate fiber through food alone. Supplementation (e.g., psyllium 

or methylcellulose) may be needed for these individuals. It is important that older adults work with their 

health care team to determine whether supplementation is needed. 

Strategies to Help Older Adults Optimize Intake Daily 

The following strategies can help older adults optimize their intake of fiber:

When Shopping:

• Purchase foods naturally high in fiber, like fruits, vegetables, legumes, and whole grains

• Read food labels for fiber content

During Meal Preparation:

•

•

•

Incorporate plant-based food options into meal planning

Add vegetables or salad with lunch or dinner

Prepare whole grains more often than refined grains

At the Table:

•

•

Serve cooked and/or chopped vegetables for older adults with difficulty chewing

Offer fruits and vegetables as snacks throughout the day

TAKE HOME MESSAGE: 

Fiber is an important nutrient for older adults. It helps 

prevent constipation and plays an important role in heart

health. Many people do not eat enough fiber. Incorporating

more plant-based foods into a balanced, varied diet is a

good way to help older adults meet their fiber needs.

REFERENCES

1. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino 

Acids. Washington, DC: National Academy Press, 2005. https://www.nap.edu/read/10490/chapter/1. Accessed November 19, 2019.

2. Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: health implications of dietary fiber. Journal of the Academy of Nutrition and Dietetics. 

2015 Nov 1;115(11):1861-70.

3. Nielsen SJ, Trak-Fellermeier MA, Joshipura K. The Association between Dietary Fiber Intake and CRP levels, US Adults, 2007–2010. The FASEB Journal. 2017 

Apr;31(1_supplement):648-8. 

4. FoodData Central. U.S. Department of Agriculture. https://fdc.nal.usda.gov/. Accessed November 19, 2019.