Adding More Fibre to Your Diet: Budget-Friendly Meals for Older Adults
By Marcela Fiuza, Registered Dietitian
Life can feel busy, and keeping up a balanced diet for yourself or a loved one can sometimes feel like another job on the list. The good news is that eating well doesn’t have to be complicated or costly. Adding more fibre is one of the simplest ways to keep your diet healthy as you get older. It supports digestion, helps to keep blood sugar and cholesterol levels steady, and may lower the risk of long-term health problems. Many older adults don’t get enough, but the right swaps can make a big difference to how you feel each day.
Understanding Fibre: The Different Types and Why They Matter as We Age
Fibre plays an important role in keeping us healthy as we get older. It’s a type of carbohydrate that the body can’t fully digest, so it moves through the digestive system, helping everything work smoothly.
It's helpful to know the two main types, as they each play an important role:
- Soluble Fibre: Found in foods like oats, beans, fruit, and many vegetables, this type helps to slow digestion and can help manage cholesterol and blood sugar levels
- Insoluble Fibre: Found in wholegrain cereals, nuts, seeds, and the skins of fruits and vegetables, it adds bulk and supports regular bowel movements, something many older adults value for comfort and confidence.
Why Fibre Matters: Key Health Benefits for Older Adults
The benefits of fibre go far beyond digestion. Eating enough each day can make a real difference to how you feel, supporting comfort, energy, and overall wellbeing.
Getting enough fibre can help to:
- Support gut and immune health, a healthy gut is linked to better overall health and wellbeing.
- Maintain steady energy levels by helping to keep blood sugar stable.
- Support heart health by helping to manage cholesterol levels.
- Reduce constipation, promoting regularity.
- Support brain and memory function as we age.
Simple Ways to Get More Fibre: Cost-Effective Swaps
UK guidelines recommend that adults aim for 30 grams of fibre each day. If that number feels high, don’t worry, it’s all about small, sustainable, and budget-friendly changes.
Here are some simple swaps and ideas to help increase fibre intake, whether you’re cooking for yourself or caring for someone else.
| Quick Fibre Swap | Tips for Independent Eaters | Tips for Carers |
|---|---|---|
| Choose wholegrains | Try wholemeal bread or supermarket-brand oats for a breakfast that’s a source of fibre. | When batch cooking, use brown rice or wholemeal pasta, they’re often similar in price to white versions and freeze well. |
| Eat the rainbow | Keep frozen vegetables (peas, spinach, mixed veg) and tinned fruit in juice on hand, they’re good value and last longer. | Add tinned beans or lentils (such as kidney beans or red lentils) to stews and sauces. They’re filling, nutritious, and naturally a source of fibre. |
| Cook smart | Make a simple bowl of porridge with oats and add a handful of raisins, nuts, or seeds for extra fibre. | Leave the skins on potatoes and fruit when possible, it’s an easy way to add more fibre without extra cost or effort. |
| Snack with purpose | Choose a handful of dried fruit (like prunes or sultanas) instead of biscuits or crisps. | Keep tinned chickpeas handy. Mash them with a little mayo or seasoning for a tasty, fibre-rich sandwich filling. |
Making Mealtimes Simple and Enjoyable
Cooking from scratch every day isn’t always easy, especially if you’re cooking for one or juggling a busy routine. Ready meals can be a practical way to enjoy a balanced diet without spending too much time in the kitchen.
Parsley Box offers a variety of cupboard-stored meals, including a new High-Fibre Ready Meal Box with dishes that are naturally a source of fibre. These meals can be a handy option when you want something quick, tasty, and comforting.
To add a little extra fibre and make your meal go further, try serving it with a portion of frozen vegetables, some brown rice, or a spoonful of beans or lentils. Small additions like these bring more variety and goodness to your plate.
Simple, practical choices like this can make mealtimes more enjoyable and help you look after yourself or someone you care for with ease.
The Takeaway: Fibre for Everyday Wellbeing
Fibre isn’t a luxury, it’s a simple, affordable foundation for long-term health. Whether you’re cooking at home, sharing meals with a loved one, or keeping convenient options like Parsley Box ready meals in the cupboard, every small choice to include more fibre helps support healthy ageing.
Marcela Fiuza, Registered Dietitian
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