Learn the Importance of Fiber on Shredded Wheat Day

July 31st is Shredded Wheat Day, as it celebrates the day that the popular breakfast cereal was created and patented. It’s a breakfast cereal that’s often recommended to older adults as one serving contains almost a quarter of your daily requirement of fiber. Why is fiber so important?

 

After the age of 50, adults need 30 grams (men) or 21 grams (women) of fiber each day. How much fiber is that? To get 30 grams of fiber, you would need to eat a cup of chickpeas and two cups of oatmeal. To get 21 grams, you’d need a half cup of chickpeas and two and a half cups of oatmeal.

 

The reality, however, is that many older adults fail to get anywhere near that amount. Most adults eat about 15 grams per day. Boosting fiber intake is essential.

 

The Importance of Fiber

 

There are two types of dietary fiber: water insoluble and soluble. Water-insoluble fiber doesn’t absorb and hold water. You’ll find this type in fruit peels or seeds, whole-grain bread, pasta, crackers, cornmeal, cereals, brown rice, bulgur, rolled oats, and vegetables. They benefit by aiding the movement of foods through the intestines.

 

Soluble fiber is found in some fruits, legumes, vegetables, barley, and whole oats. This type of fiber absorbs and holds water during digestion. They can soak up some cholesterol and increase water content in the bowel. This type of fiber is essential to lowering the risk of constipation, colorectal cancer, high cholesterol, and diabetes.

 

When it comes to fiber, you want at least 25% of your daily fiber intake to include soluble fiber. This means focusing the diet on dried beans, lentils, whole oats and barley, and fiber-rich vegetables like rutabaga, sweet potatoes, and winter squash.

 

Tips for Boosting Fiber Intake

 

How can you ensure your dad increases his fiber intake? Stock his refrigerator, freezer, and pantry with fiber-rich foods. Stock his cupboards with canned beans, especially those that are salt-free or low-sodium. Fill his freezer with peas and cauliflower. Rutabaga and winter squash store well. Purchase whole grain bread over white bread.

 

Aim for grains that have minimal processing. Quick oats have less fiber than old-fashioned oats, steel cut or oat groats are the best. If your dad likes to have smoothies, add a handful of old-fashioned oats or oat bran to the smoothie. He’ll get extra fiber and not have it be as gritty as if you used steel-cut oats.

 

Stock up on lentils. If your dad is craving a burger and insists on a beef burger, mix the beef with cooked lentils to add some fiber. Cooked lentils also make fantastic salads if you mix them with some Italian dressing, chopped cucumbers, red peppers, and chopped tomatoes.

 

Home care aides are excellent partners to your dad if he’s struggling to eat a balanced diet. Have caregivers help create meals that provide the fiber, protein, calcium, and antioxidants that his body needs for optimal nutrition. A home care agency can help you make the arrangements.

If you or an aging loved-one is considering Home Care in Syosset, NY please contact the caring staff at Brookville Homecare today. 516-802-7722

 

Sources:

https://acl.gov/sites/default/files/nutrition/Nutrition-Needs_Fiber_FINAL-2.19-FINAL_508.pdf

https://www.ucsfhealth.org/education/increasing-fiber-intake