Getting the recommended daily amounts of fiber into a seniors diet doesn’t have to be tough…or filled with oatmeal.

As you may already know, fiber should be an important part of everyones diet, but is even more important to that of a senior. Fiber helps maintain healthy bowels and promotes regular and easy bowel movements.

Mayo Clinic says that a high-fiber diet can lower cholesterol and control blood sugar.
Male seniors should aim for 30g per day while female seniors should try to get at least 21g per day.

Here are the top four meals that can help you (or your elder loved one) get there:


Beef and Bean Chili

1. Beef and Bean Chili

• 1 Tbsp. olive oil
• 2 medium carrots, diced
• 1 bell pepper, chopped
• 2 tsp. cumin, ground
• 1 lb. beef
• 1/2 tsp. oregano
• Salt and pepper to taste
• 2 cups water
• 1 can crushed tomatoes
• 1/2 tsp. red pepper flakes
• 1 can black beans, drained
• 1 can pinto beans, drained

Pour the oil into a large pot and place on the stove over medium heat. Cook the the carrots and bell peppers until tender, for about 10 minutes. Stir in the cumin and then add the beef. Once the meat has browned, add all other ingredients. Stir everything thoroughly and let simmer for half an hour. Finally, add the beans and cook for an additional 20 minutes.


Banana Smoothie

2. Banana Smoothie

• 2 Tbsp. vanilla protein powder
• 2 Tbsp. wheat germ
• 1 cup soy yogurt
• 1 cup soy milk, sweetened
• 1 banana, sliced

Combine everything in a food processor or blender until all of the chunks have been blended out.


Honeyed Sweet Potatoes

3. Honeyed Sweet Potatoes

• 4 medium sweet potatoes
• 1/4 cup honey
• Salt and pepper to taste
• 1/4 cup olive oil and more for garnish
• 2 tsp. cinnamon, ground

Preheat to 375 F and line a baking tray with aluminum foil. Peel and cube the sweet potatoes. Grease the foil and place the cubed sweet potato on top in a single layer. In a bowl, stir all other ingredients. Pour the mixture evenly over the potatoes. Place the baking tray in the oven for 30 minutes.


Roasted Apples

4. Roasted Apples

• 1 Tbsp. wheat germ
• 3 Tbsp. almonds, chopped
• 1/3 cup dried cranberries
• 1 tsp. cinnamon, ground
• 6 large apples
• 2 tsp. canola oil
• 2 Tbsp. honey
• 1-2 cups apple juice

Preheat to 350 F. In a mixing bowl, combine the wheat germ, almonds, cranberries and cinnamon. Then, wash and dry the apples. Core the apple leaving the bottom intact. You want to make a sort of cup out of the fruit. Place an equal amount of the cranberry mixture into each apple. Place the filled apples into a baking pan or dish. In a small bowl, combine the oil and honey, then drizzle the mixture evenly over the apples. Pour the apple juice into the pan then cover everything with aluminum foil. Bake for an hour, or until the apples are tender.

Leave a Reply