Fiber is a necessary nutrient for people of any age, but it is particularly important for the elderly as it helps to improve digestion and prevent constipation. It also helps you feel full more quickly, which may help curb obesity. No official recommended daily intake exists for fiber; however, the American Dietetic Association suggests consuming 20 to 35 grams per day, according to the University of Wisconsin-Stevens Point. A variety of foods can help provide dietary fiber for the elderly.
Whole-Grain Breads and Cereals
Opt for whole-grain breads, pastas, cereals and muffins instead of white-flour versions. Whole-grains are higher in dietary fiber than white flour, which has been extensively processed to remove the bran and germ. A slice of whole-grain bread contains about 1.7 grams of fiber, compared to about 0.6 grams in a slice of white bread, according to Colorado State University Extension. A 1/2-cup serving of all-bran cereal provides about 8.8 grams of fiber, and two shredded wheat biscuits offer about 5.5 grams.
Legumes
Legumes, which are abundant sources of fiber, can be incorporated into a variety of dishes, including soups, stews, casseroles and dips. A 1/2-cup serving of cooked lentils contains about 8 grams of dietary fiber, and the same-sized serving of lima beans provides about 7 grams, according to Tufts University. A 1/2-cup serving of navy, kidney or baked beans offers about 6 grams of this nutrient.
Brown Rice
Brown rice is a versatile ingredient that can be served alone or as a side dish, paired with steamed vegetables, or used in soups and stews. A 1-cup serving of cooked brown rice contains about 3.5 grams of dietary fiber. White rice is not nearly as abundant in this nutrient -- the same portion of white rice provides only about 1.8 grams of fiber.
Vegetables
Serving steamed vegetables as side dishes, using them in soups and incorporating them into casseroles can help the elderly boost fiber intake. A 1/2-cup serving of cooked carrots, spinach leaves, winter squash and Brussels sprouts each contain about 3 grams of dietary fiber. The same-sized serving of cooked corn, cabbage or cauliflower provides about 2 grams.
Fruits
Fruits can replace desserts and sugary snacks to help boost fiber intake. A large pear offers about 5 grams of dietary fiber. A 1-cup serving of fresh strawberries or blueberries, a medium apple and five small plums each provide about 4 grams. Bananas, oranges and fresh apricots are also rich sources of dietary fiber.
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