Presented byJanice Hermann, PhD, RD/LD
OCES Adult and Older Adult Nutrition Specialist
Nutrition for Older AdultsConstipation and Nutrition
Constipation
ConstipationConstipation is a common problem for adults
ConstipationSeveral lifestyle factors can help combat
constipation
Fiber
FiberFiber can help reduce constipationFoods are the best way to increase fiber
FruitsVegetablesWhole grainsDried peas and beansNuts and seeds
FiberIncrease fiber in the diet slowlyDrink plenty of water when increasing fiberCheck with your doctor before increasing fiber
Water
Water Water can help reduce constipationOlder adults need 6 to 8 cups of water dailyWater can come in many forms:
WaterJuiceMilkSoupsCoffeeTeaSoft drinks
WaterOlder adults are at higher risk of dehydration:
Lower thirst sensationLower body waterWater lossLimiting fluid
IncontinenceDecreased mobility
Physical Activity
Physical ActivityPhysical activity can help reduce constipation.
Be physically activeDietary Guidelines recommend:
150 minutes moderate-intensity physical activity a week or
75 minutes vigorous-intensity physical activity a week
Summary Fiber – Eat the amount of fruits, vegetables
and wholes grains recommended by the USDA Daily Food Plan each day
Fluids - Drink 6 to 8 cups of fluid each day
Physical activity - Get 150 minutes moderate-intensity physical activity a week