Did you know?
Fresh, frozen and canned fruits and vegetables are all high in fiber and provide important nutrients! Half your plate should be filled with these

Fiber keeps the colon rollin’!

Eat whole foods for fiber. Fiber is found in fruits, vegetables, legumes and whole grains. It helps the body eliminate waste better, lowers cholesterol and keeps you feeling full longer.

ADD MORE OF THESE foods to get more fiber in your diet:

Brown rice
Whole vegetables
Whole fruits
Whole wheat bread
Beans, nuts and seeds

EAT LESS OF THESE foods that are lower in fiber:
Refined grains have been processed, which removes most of the fiber and many nutrients.

White rice
White bread
Pasta enriched
Saltin crackers
Pretzels
Juice

Nutrition Information for Older Adults - Compilation (PDF)

Lindsay, A. and Helm, M. 2025, Fiber - Nutrition information for older adults, Extension | University of Nevada, Reno, FS-25-04-9

Printable Version (PDF)

Extension Associated Contacts

Macy Helm

Anne R. Lindsay

Natalie Mazzullo

Also of Interest:


Sensory Evaluation and Acceptability of Fiber Rich Recipes Formulated from Foods Distributed in Food Pantries, Among Participants of Food Assistance Programs (PFAP) in Reno, Nevada Objective To formulate high-fiber recipes from foods distributed in the food pantries in Northern Nevada and evaluate them for sensory characteristics and acceptability among participnats of food assistance programs. Jeyakumar, A., Gastelum, A., Shaw, W., & Nyarko, S 2025, Journal of Nutrition Education and Behavior, 57(8), S64.
Industrial Fiber Hemp: An Early Initiative to Capture Varietal Response in Nevada J. Solomon, A. Ogunleye, A. Opoku, F. Barrios-Masias, S. Huber, S. Foster 2022, Extension, University of Nevada, Reno, FS-22-11
Banana Berry Spread on Tortilla Did you know a banana contains fiber, potassium, folate, and antioxidants, such as vitamin C? All of these support heart health. A medium-sized banana (about 7 inches long) contains 3 grams of fiber. Weding, H. 2024, Extension \| University of Nevada, Reno, Recipes
Forage Production Performance of Winter Small Grains in Western Nevada Solomon, J.K.Q., Opoku, A., Huber, S., and McCuin, G. 2025, Extension, University of Nevada, Reno, FS-25-04
Chocolate Squash Cake Adding squash into a chocolate cake adds flavor plus fiber, vitamin K, phosphorus, and folate. Mazzullo, N. 2025, Extension \| University of Nevada, Reno, Recipes

Associated Programs

Healthy Aging Initiative

Using Extension's expertise, the HAI team can connect you with the resources to navigate aging and its trends. HAI programs are offered for adults over 50 and those who partner with them to provide care and support, including careers in aging exploration for middle and high school students and incoming college freshmen. We provide expert nutrition and physical activity training information for elders, caregivers and professionals. We have sponsorship options for tours and professional education.

Fiber - Nutrition information for older adults