7 Best High-Fiber Foods for Older Adults

“Fiber helps populate healthy gut microbes, reduce constipation, and decrease many common gastrointestinal complaints associated with aging,” says Hope Barkoukis, PhD, RDN, a professor and chair of the nutrition department in the medical school at Case Western Reserve University in Cleveland.

When adding fiber to your diet, Dr. Barkoukis says to increase your intake slowly to give your body time to adjust and drink plenty of water, which is necessary for fiber to work properly in the body.

1. Canned Chickpeas

• Fiber per 1-cup serving: 10.6g

  [5]

2. Raspberries

• Fiber per 1-cup serving: 8g

  [7]

Berries, both fresh and frozen, are excellent sources of fiber, Barkoukis says. “Raspberries, in particular, are easy to chew, easy to digest, and packed with benefits,” she says.

Raspberries are considered superfoods providing a variety of vitamins, antioxidants, and other nutrients shown to lower inflammation, stabilize blood sugar, and boost brain functioning.

3. Canned Black Beans

• Fiber 1 cup-serving: 18.2g

  [9]

Beans provide both insoluble and soluble fiber, which is beneficial for gut health and helps prevent constipation, Tinoco says, noting that beans are also good protein sources.

4. Chia Seeds

• Fiber in a 1 ounce-serving (about 2 tbsp): 9.75g

  [11]

Seeds are one of Tinoco’s go-to sources of fiber. Chia seeds are a good option, as they also contain protein, antioxidants, and omega-3 fatty acids. Eating chia seeds can lower your blood pressure and cholesterol, reduce inflammation, help you manage diabetes, and improve digestion.

5. Almonds

• Fiber in a ½-cup serving of whole nuts: 8.9g

  [13]

Along with being fiber-rich, almonds are a good source of protein, Tinoco says. Almonds are high in calcium, which supports bone health. Research shows they can also improve the gut microbiome, boost cardiovascular health, and slow cognitive decline.

6. Pears

• Fiber in one medium pear: 5.5g

  [17]

Research suggests pears’ high fiber content and gut health benefits, including constipation relief, set them apart from other fruit. They’re also full of antioxidants, potassium, vitamin C, and a slew of other nutrients.

Studies show that eating pears can help lower blood pressure and reduce inflammation, which can lower the risk of chronic diseases like cancer, heart disease, and Alzheimer’s disease.

7. Broccoli

• Fiber in 1 cup of chopped broccoli: 2.4g

  [20]

Vegetables, in general, are good sources of fiber, Tinoco says. Cruciferous vegetables, like broccoli and Brussels sprouts, are particularly fine choices. They contain soluble and insoluble fiber, which are both important for digestion and health, and are rich in vitamin C (which supports the immune system), vitamin K (important for bone health), and compounds that can potentially lower cancer risk.