What are the best high fiber foods for elderly constipation? There’s no specific age that signifies you’ve become a senior citizen. Most people consider themselves elderly upon retiring from work and beginning to face the challenges associated with aging. If you’re reading this article from humanhealthmag, you’re likely in that stage of life or are caring for a loved one who is a senior.
We all hope to be happy, healthy, and as independent as possible during this stage. Have you heard the phrase “You are what you eat”? So, what can we do to keep our digestive system healthy and functioning as it should? If you said eat more fiber, you’re absolutely right. Constipation is very painful and problematic for everyone, but in the elderly, it intensifies due to old age and the decline of physical strength.
High-fiber foods for elderly constipation aren’t the most popular choices for seniors when planning menus, but this food improve their digestion and eliminate the sluggishness caused by a slowing metabolism. Fortunately, there are natural and effective ways to improve this situation. One of these ways is to consume laxative and high-fiber foods. What is the best thing to give an elderly person that can help them poop and relieve constipation? Keep reading to know.
What is Constipation in the Elderly?
Constipation is a common problem in the elderly that occurs due to the weakness of the internal organs of the body, especially the intestinal muscles. In old age, the deterioration of the internal organs of the body and the decrease in the efficiency of the intestines cause digestive issues and constipation. The prevalence of constipation in people over 65 increases by more than 50%. More than 70% of people living in nursing homes suffer from constipation more than other elderly people due to their mental and psychological conditions.
Constipation is a symptom, not a disease. In fact, constipation can be a sign of other diseases such as intestinal and digestive problems in the elderly. For this reason, we must take this problem seriously. In this case, bowel movements take a long time and are difficult and painful. Some people are overly concerned about bowel movements throughout the day. There is no correct and accurate basis for the standard number bowel movements for each person during the day or week.
The frequency of bowel movements varies from person to person and depends on the speed and movement of the intestines. In some people, bowel movements may be several times a day, while in others, it may only be three or four times a week, both of which are normal. If you, as an elderly person, feel constipated, the best course of action is to first consult your doctor and undergo the necessary tests to ensure there is no specific disease or obstruction in your intestines. Then, if your doctor confirms, change your dietary habits and incorporate high-fiber foods for elderly constipation.
Is Constipation in Elderly Dangerous?
Constipation is a common problem in the elderly that can lead to serious health consequences. Every day, nutrients and vitamins from food are absorbed by the body, and toxic substances are eliminated through the intestines, respiration, and urine. However, when constipation occurs, these toxic substances are not eliminated from the body and are gradually absorbed. In this situation, two scenarios can occur:
- Elimination of toxic substances through the skin: The body tries to eliminate these substances through the skin, which may manifest as skin spots and pulmonary diseases.
- Accumulation of toxic substances: These toxic substances accumulate in the body and can cause tumors and other serious problems.
Therefore, treating constipation in the elderly and preventing it from being neglected is very important. If your elderly loved one is experiencing constipation, it is best to seek immediate treatment.
Diseases Caused by Constipation
We said in healthy snacks for seniors with diabetes, if you have diabetes, you should opt for snacks rich in fiber, protein, and healthy fats, as these nutrients help control blood sugar levels.Constipation and its lack of treatment can lead to other chronic diseases. Hemorrhoids are a painful disease that occurs due to severe constipation. Pressure on the intestines and inflammation of the veins inside and outside the anus cause hemorrhoids, which may be accompanied by pain, itching, and bleeding.
Due to excessive pressure on the anus, this area may tear, which is also called an anal fissure. Prolapse is a condition in which the end of the rectum protrudes from the anus. Complications of severe and prolonged constipation include contraction and prolonged pain in the abdominal muscles.
High Fiber Foods for Elderly Constipation
If, after consulting a doctor, it is determined that the constipation is not caused by intestinal and digestive diseases, it can largely be resolved by modifying dietary habits. The high fiber foods for elderly constipation found in food provides immediate relief from constipation in the elderly.
Artichoke
Artichokes contain inulin fiber and, like chicory, play a role in increasing the growth of beneficial gut bacteria (Bifidobacterium and Lactobacillus) and protecting them against harmful bacteria. An older study shows that the frequency of soft stools increased in people who consumed 10 grams of fiber extracted from artichokes every day for 3 weeks. Also, these people had more beneficial bacteria. Artichoke can be eaten cooked in stews or yogurt dips.
Rhubarb
Rhubarb is a leafy plant and high fiber foods for elderly constipation. It is known for its bowel-stimulating properties. In addition to fiber, this plant contains a compound called sennoside A, which is also found in senna (a stimulant laxative plant). An animal study showed that fibers, along with sennoside A, play a role in reducing aquaporin 3 levels (a protein that regulates water movement in the intestine), causing less water to be transferred from the large intestine to the bloodstream and softening the stool. Rhubarb stalks, with a sweet and sour taste, are used cooked in stews.
The Effect of Sesame on Constipation in the Elderly
Sesame seeds, due to their high fiber content, soften the stool and make bowel movements less painful. About 30 to 35 grams of sesame seeds can be used throughout the day to relieve constipation. Keep in mind that when consuming this high fiber food for elderly constipation, be sure to drink enough water.
Sweet Potatoes
Sweet potatoes mainly contain insoluble fiber in the form of cellulose and lignin, as well as pectin (soluble fiber). Sweet potatoes can be roasted, steamed, boiled, or mashed. They can also be used in any recipe that calls for regular potatoes.
Lentils, Chickpeas, and Beans
Legumes are one of the most affordable groups of high fiber foods for elderly constipation that you can include in senior diet. Legumes contain a combination of insoluble and soluble fiber. This means they can relieve constipation by adding bulk to the stool and also forming soft stools.
Chia Seeds
Chia seeds are one of the most fiber-rich foods available for senior constipation. The fiber in chia consists of 85% insoluble fiber and 15% soluble fiber. When chia is placed in an aqueous environment, it becomes gel-like. This property of chia seeds in the intestine can help soften stools and facilitate their easy passage.
In addition, chia can absorb up to 12 times its weight in water, which results in increased stool bulk and reduced constipation. Sprinkle chia seeds on cereals, oatmeal, or yogurt. You can also add them to smoothies or vegetable juices, or mix them into dips, salad dressings, and desserts.
Consuming Probiotics to Treat Constipation in the Elderly
Probiotics increase bowel movements and create a balance in the essential bacteria of the intestines. By balancing the amounts of intestinal bacteria, constipation improves. Yogurt is an example of a food that contains probiotics and is readily available to the public. After a month of consuming probiotics, you can observe its effect on improving constipation.
Flaxseeds
Flaxseeds have been used as a traditional remedy for constipation for centuries. In addition to their numerous other health benefits, flaxseeds are rich in soluble and insoluble dietary fiber. In addition to their bulking and stool-softening effects, short-chain fatty acids are produced during bacterial fermentation of soluble fiber, which increases bowel movements.
Researchers have suggested that the laxative effect of flaxseed may also be related to their oil content. You can eat flaxseed in combination with cereals and yogurt, or use it in baking cookies, bread, and cakes.
Treating Constipation in the Elderly with Laxatives
Some individuals with advanced constipation, whose problems are not resolved by consuming various fibers, are prescribed laxative supplements, the dosage of which depends on the diagnosis of the treating physician.
Rye Bread
Research has shown that rye bread is more effective in relieving constipation than regular wheat bread. This bread is a whole grain and a good source of fiber, and has been shown to increase bowel movement frequency and reduce intestinal transit time. Whole wheat bread also prevents constipation. It is recommended that the elderly use whole wheat bread instead of other types of bread.
Oat Bran
Oat bran is rich in fiber, and its content is higher than oat grains. Some studies have shown that consuming oat bran improves bowel function and reduces constipation. Oat bran can easily be combined with granola mixes and baked into bread or cookies.
Kefir
Kefir contains various strains of microorganisms that are beneficial for health. Kefir can be eaten plain or added to smoothies and salad dressings. It can also be mixed with cereals, fruits, flaxseeds, chia seeds, or oat bran to increase fiber content.
The Miracle of Soup in Treating Elderly Constipation
Soups that are cooked in a thin consistency soften the stool and make it easier to pass. In general, liquids and warm foods facilitate the digestion process.
Traditional Remedies for Relieving Constipation in the Elderly
Some traditional medicine remedies that are useful for treating constipation in the elderly include: rose petals, senna leaves, aloe vera, and black myrobalan.
High Fiber Fruits for Elderly Constipation
Some fruits are among high fiber foods for elderly constipation and beneficial for treating constipation in the elderly and can be consumed safely. Most elderly people cannot eat fruit with the skin due to gum and teeth deterioration and the use of dentures, which reduces their fiber intake. Grapes, due to an effective substance called pectin, help to bulk up the stool and facilitate its passage. Consuming plums and figs, whether fresh or dried, relieves constipation.
Various soaked fruits and leaves such as peach leaves, apricots, plums, figs, etc. are beneficial for immediate relief from constipation in the elderly. To consume these leaves, individuals should consider their temperament and consume them according to their nature. Fiber, this beneficial substance is mostly found in the skin of fruits.
Kiwi, due to its high water and fiber content, is one of the effective fruits in treating constipation in the elderly. Regular consumption of dates also prevents the onset of constipation. Fruits such as oranges and tangerines, due to their high vitamin C and fiber content, help improve the digestive system function of the elderly and prevent the development of digestive disorders. Below, we explain some high fiber fruits for elderly constipation in more details:
Figs
Figs are very effective for immediate relief from constipation in the elderly due to their high fiber content. Eating figs can increase fiber intake. On the other hand, figs contain an enzyme called ficin, which is similar to the actinidin enzyme found in kiwis. It is thought that this enzyme, along with the high fiber content of figs, may contribute to the positive effects of figs on bowel function.
This fruit can be consumed both fresh and dried. Fresh figs, dried figs, fig jam, fig stew, fig compote, and fig cake are all ways you can add this fruit to your diet. You can soak a dried fig and two almonds in water, then peel the almonds and mix them together until they form a paste. Then, consume this mixture with a spoonful of honey. This high fiber food for elderly constipation is very effective. This can be repeated every night until results are seen.
Plums
Plums have been used as a home remedy for constipation for a long time. Prunes (dried plum) have long been recognized as one of the most important high fiber foods for elderly constipation treating. Prunes contain both soluble and insoluble fiber, which play a role in treating constipation in two ways: by increasing stool bulk and producing short-chain fatty acids.
The sorbitol and phenolic compounds in this fruit also increase stool water and stimulate beneficial gut bacteria, respectively, and have laxative effects. You can eat plums, especially prunes, alone or in salads, cereals, oatmeal, smoothies, and stews.
To treat constipation in the elderly, you can consume about 7 plums throughout the day. Medical research shows that plums have the greatest effect in relieving constipation. You can also use plum juice, as consuming enough water and fluids plays a significant role in improving constipation.
Lemon
Lemon and lemon juice, due to their citric acid properties, act as a strong stimulant and remove all toxic and undigested substances in the intestines. Using lemon and lemon juice regulates the digestive system and ultimately improves constipation in the elderly.
Apples
Apples are also rich in fiber. In addition to insoluble fiber, this fruit also contains pectin. Pectin is a type of soluble fiber that can soften stool and make it easier to move through the digestive tract. Eating apples is an easy way to increase the fiber content of your diet and reduce constipation. You can eat apples alone or chop them and add them to salads, yogurt, or baked goods.
Pears
Alongside the fiber content of this fruit, pears have high fructose and sorbitol compared to other fruits. These two sugars are not well absorbed by the body. Therefore, their presence in the lower parts of the intestine increases stool water and acts as a natural laxative. You can include pears in your diet in various ways, raw or cooked, in salads, purees, tarts, pancakes, and dried.
Kiwis
Kiwis are known as a good source of fiber, but fiber is not the only thing in kiwis that fights constipation. Some preliminary evidence suggests that an enzyme called actinidin is responsible for the positive effects of kiwis on bowel movements. In a 2010 study, 54 people with irritable bowel syndrome were given two kiwis per day for 4 weeks. At the end of the study, participants reported increased bowel movement frequency and faster colon transit times. Kiwis can be eaten with or without the skin, alone, or added to smoothies and salads.
Fibrous Vegetables for Elderly Constipation
Vegetables such as spinach, Brussels sprouts, and broccoli are not only rich in fiber, but also excellent sources of folate and vitamins C and K. These vegetables help increase stool bulk and facilitate its easier passage through the intestines. To include spinach in your diet, you can use it raw or cooked in soups, salads, stews, and yogurt. Broccoli and Brussels sprouts can also be steamed or boiled and eaten with meals or as snacks.
Chicory is an important source of a type of soluble fiber called inulin. Inulin, as a prebiotic, helps the health of the digestive system by stimulating the growth of beneficial bacteria in the gut. Research on inulin and constipation has shown that inulin increases bowel movement frequency, improves stool consistency, and reduces intestinal transit time. Inulin also has auxiliary effects in increasing stool bulk by increasing the number of beneficial bacteria.
The Role of Exercise and Physical Activity in Relieving Constipation in the Elderly
As mentioned earlier, constipation in the elderly can be due to lack of movement. Therefore, the elderly should take exercise seriously to maintain their health. Due to physical weakness, exercise can be a bit challenging for the elderly; however, they can incorporate light exercises such as walking into their daily routine. Low-impact cardio exercises for seniors can play a key role.
Elderly individuals who are unable to move can also use stretching and flexibility exercises while in a wheelchair. Movement helps regulate bowel movements and ultimately provides immediate relief from constipation in the elderly.
Concluding Remarks
High fiber foods for elderly constipation help increase stool bulk, soften it, and stimulate bowel movements. However, in some people, high-fiber diets may worsen constipation. Therefore, it is recommended to consult a nutritionist to adjust your diet appropriately. In addition, drinking enough water is essential to relieve constipation in the elderly. Keep in mind that as your fiber intake increases, your need for fluids increases.
Regular exercise is another important factor in improving constipation symptoms and creating more regular bowel movements. If an elderly person in your family has constipation, try gradually introducing some of the above foods that can help them poop and relieve constipation into their diet, giving them more water, and getting them physically active to improve their health.
Frequently Asked Questions
When to Start Constipation Treatment in Seniors?
You should consider treating constipation when the elderly person’s bowel movement process deviates from its regular pattern.
What is the Dietary Priority for Treating Constipation in the Elderly?
Drinking plenty of fluids, consuming high-fiber foods, and exercising. To a large extent, these three factors can alleviate constipation in the elderly.
When to See a Doctor for Constipation in the Elderly?
If your constipation does not improve with beneficial foods and persists for an extended period, it is strongly recommended to consult a specialist physician.
What is the Difference Between Intestinal Obstruction and Constipation?
Intestinal obstruction, also known as bowel adhesion, prevents the movement of food through the intestines and is a serious condition. Constipation refers to infrequent or difficult bowel movements.
How Much Does Coffee Help Relieve Constipation?
For some individuals, drinking caffeinated coffee stimulates bowel movements because it is more effective than water or decaffeinated coffee. It is recommended to consume it on an empty stomach.
What are the Important High Fiber Foods for Treating Elderly constipation?
To treat constipation with high-fiber foods, you can consume raw or cooked vegetables. Additionally, legumes, whole grains, and dried fruits such as prunes and apricots are very beneficial for treating this condition.
What are the Best Laxative Foods for Relieving Elderly constipation?
The best laxative foods for relieving constipation include: whole grain bread or wheat bran, oatmeal, apples, pears and berries, broccoli, sprouts and other green vegetables, beans and legumes.
What Tricks Help Empty Your Bowels Quickly?
Techniques that may increase bowel movements include: massaging the abdomen in a circular, clockwise motion, exercising, consuming more fiber, drinking plenty of water, and using glycerol suppositories.