Fiber Articles | Granite Peaks Gastroenterology

How to take care of your internal plumbing as you age

Posted on April 28, 2022December 27, 2024 by fuelmarketing

As we age, changes in our body often require change in our diet – not only what we eat, but how we eat it. A registered dietitian discusses some tips to keep your digestive health at its best as you age.

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TIP: Eat your food hot

By Ginger Bailey, RDN CD

Originally posted on 11/24/2020
Updated on 4/28/2022

My kids get very upset when we use the “O” word. According to them, the word “old” is a dirty word and adults are not allowed to refer to themselves as such – especially not their grandparents!

No one likes to think about getting older or to even admit that they are aging. Unfortunately, “Time” cannot be denied and our bodies change as we age. The good news is that if we understand how our body changes and what we can do to support it, we can make age a state of mind more than a state of body. In essence, we can become wiser rather than simply older. (Shh, don’t tell my kids I said the “O” word!)

One of the best ways to keep our bodies fit and active as we age is to take care of our “internal plumbing.” I’m referring, of course, to our digestive system.

As we age, our gut becomes a little less efficient at extracting nutrients from the food we eat. Every vitamin and mineral we eat goes through a complex pathway to convert from food to a form the body can absorb. Some of these pathways are more complex than others. Generally speaking, the more complex the pathway, the sooner we tend to lose the ability to adequately absorb the nutrients we need. So, let’s talk about a few of these nutrients, as well as some things you can do to slow down the aging process and take good care of your internal plumbing.

Vitamin B12

Let’s start with Vitamin B12. This nutrient is an important powerhouse. It’s critical for your body to be able to convert the food you eat into energy. It also has one of the most complex absorption pathways. A low level of B12 is one of the most commonly-found deficiencies in seniors, and can lead to a condition called pernicious anemia. Pernicious anemia can cause significant fatigue, headaches, and paleness.

As people age, they often start feeling more fatigued and just chalk it up to “old age”. In some cases, it may be a nutrient deficiency that can be corrected. This is not the only deficiency that can cause fatigue, but it is one of the more common ones because B12 is difficult to absorb in any case. People that have had bariatric surgery or any surgery involving the stomach or small intestines are at high risk of being B12 deficient.

Fortunately, vitamin B12 levels can be checked. If you are experiencing any of the above symptoms, or are concerned, you can work with your doctor to have your blood levels analyzed and decide on the best support options for your body.

Trace Minerals

Trace minerals include calcium, magnesium, iron, zinc, selenium, copper, phosphorus, potassium, manganese, and a few others. These minerals are responsible for many things, including but not limited to: bone health, nerve conduction, and immune health. Most of these nutrients are absorbed in the first part of your small intestine, but many compete for the same absorption pathways. That can make it difficult for your body to digest all of them equally. For anyone who has had a surgery that altered the anatomy of their GI tract – and this is the case for many people – this can be an issue.

Also, as time goes on, it is common for our bodies to produce fewer digestive enzymes. Digestive enzymes help our bodies break down food and easily absorb nutrients, so this process can become less effective as we age.

There is a very simple solution to this problem. Eat slower! You see, chewing your food more can help with this. The more work your teeth do, the less your stomach has to do. There are also enzymes in your mouth that start breaking down food. So, if you chew your food more thoroughly, there is a higher likelihood that you are going to get more nutrients out of it. If your teeth are not in good condition, or chewing is difficult for some reason, then blending or pureeing food can also be helpful.

Fiber

Most Americans don’t get adequate fiber in their diets. This causes a myriad of problems. Consequences of inadequate fiber intake include:

Higher risk of cancers
More issues with constipation and diarrhea
Poor immune function
Higher cholesterol levels
More GI disturbances
Higher inflammation
Poor blood sugar control

The best sources of fiber are whole grains, vegetables, fruits, and legumes. If you aren’t getting enough fiber in your food, adding a fiber supplement can be helpful.

Age and Appetite

Many people find that their appetite decreases as they get older, often because of a reduced sense of taste. It can be harder to get those appropriate nutrients we just talked about when your appetite decreases and your sense of taste fades. So, what do you do then? Most people resort to dumping extra salt on their food so they can taste it. While that theoretically can work, it is not the best solution for your overall health. Instead, let’s talk about how to spice things up a bit!

(If you are thinking, “um…my digestive tract can’t party like I’m in my twenties anymore,” worry not. There are seasonings and spices that are both safe and healthy for your gut.)

Garlic is a very versatile flavor that is potent and has positive health benefits. Now, garlic can be an issue for some people with severe irritable bowel syndrome. For most people though, garlic is a great way to add a depth of flavor to food and make it more exciting to eat. Garlic pairs nicely with other flavors. It can also help decrease inflammation and support immune function.

Basil is another powerful herb that packs a lot of punch with flavor. It is very gentle on the digestive tract, but strong enough to add flavor to many types of foods. There are many varieties of basil. It is generally easy to grow even year-round inside your home. You can add a little or a lot depending on how much you like.

Rosemary is another one of my flavor rock stars. It tastes great with pork and many vegetables. It can really elevate a dish from “fine” to “delicious.” This one is also gentle on your insides, while allowing your taste buds to dance a bit.

There is one flavor source that requires a bit of caution. Anything containing capsaicin (the source of the heat you feel when you eat a spicy pepper) can be irritating to the digestive tract. While many people enjoy the heat, capsaicin has a higher tendency to cause digestive discomfort. Spices that contain capsaicin include, but are not limited to:

Red pepper flakes
Cajun seasoning
Some taco seasonings
Chipotle/jalapeno peppers

It doesn’t mean you can’t ever use these flavors, but you may want to use them in smaller quantities since they are potent and have the potential to irritate your gut.

Here’s another tip: Eat your food hot!

Warmer foods tend to be more aromatic. Much of our sense of tastes comes from our sense of smell. Foods that have a stronger smell are also usually easier to taste. If you find that tasting your foods is a problem, keeping your sinuses clear will help. Eating a hot sandwich might be easier to taste than if you ate it cold, for example. Or having cooked vegetables rather than raw.

Hopefully a few of these little tricks will help you enjoy your food longer and keep your body working at top notch for as long as possible. And maybe help you avoid feeling the “O” word for as long as possible. Happy eating!

Do you have concerns about your gastroenterological health? Granite Peaks Gastroenterology can help! Click here to request your appointment with one of our gastroenterologists today!

Tasty Ways to Add More Fiber to Your Diet

Posted on July 7, 2021March 20, 2025 by Granite Peaks

Tasty Ways to Add More Fiber to Your Diet

Eating a healthy diet rich in high fiber whole foods can help avoid some digestive health problems. Constipation, diarrhea, and hemorrhoid irritation can all be improved by eating more fiber. It also lowers cholesterol! Yet most of us don’t consume nearly enough fiber in our diets, certainly not the recommended 25-35 grams per day, and miss out on all the benefits that fiber offers. A common problem is that foods that are easily accessible and quick to put together for a meal are often very low in fiber, and high in fat, calories, and salt. The good news is that there are some easy, tasty ways to increase your fiber intake.

Smoothies

Who doesn’t love smoothies? When you make your own, you can customize it to suit your exact tastes. While whole fruits and vegetables are the best way to up your fiber intake, smoothies is a great way to add fruits and vegetables, more liquids and important nutrients to your diet. Spinach and carrots are both high-fiber vegetables that can work well in smoothies. Strawberries, bananas, blueberries, and raspberries all have a healthy helping of fiber as well. Mix and match different fruits and vegetables to find your favorites for amazing custom-blend smoothies.

Soups and Salads

Soups and salads are a delicious way to add high fiber fruits and vegetables to your diet. For soups, add vegetables that hold up well to heat. Kale can be great in soups, and adding carrots, celery, broccoli, peas, beans, and lentils are also excellent ways to increase fiber. Salads naturally lend themselves towards being a high-fiber dish. Aside from vegetables, pieces of fruit and berries can be a tasty, fibrous addition. Add some nuts and seeds for a healthy crunch that tastes good and adds some extra fiber.

Snacks

Snacking may be one of the easiest places to lose out on fiber, or to sneak it in. Apple slices (with the peel on them) can be a great snack. Try dipping them in peanut butter for some extra protein. A small handful of nuts provides both protein and fiber. You might also try snacking on whole grain crackers or raw vegetables dipped in hummus or mashed avocado. Since part of what makes less fibrous snacks so appealing is how convenient they are, give yourself a hand and do some food prep ahead of time so that the healthier snacks are at least as convenient as the less healthy options.

Adding probiotics in the form of fermented foods such as sauerkraut, kimchi, kefir, yogurt, kombucha are all ways to add important beneficial bacteria to your gut microbiome for good digestive health.

Eating more fiber doesn’t have to be a chore. It doesn’t have to be bland or unpleasant either. In fact, smoothies, soups, salads, and snacks can be the perfect way to add more fiber to your diet without compromising taste at all. Enjoy all the benefits of consuming more fiber in addition to the other nutrients that come along with it.

Water

Along with adding fiber to your diet, adding liquids is essential, and water is the healthiest drink you can have. Adding too much fiber without increasing your fluid intake could spell trouble. When adding fiber to your diet, start slowly, increase your water intake and MOVE! Fiber, water, and exercise are the trifecta of promoting good digestive health and helping avoid problems like hemorrhoids.

Remember, eating more fiber can reduce your risk of developing hemorrhoids. If you have hemorrhoids or are concerned about developing them, check out our list of Symptoms of Hemorrhoids to learn how they can be treated, or avoided.

For the Love of Fiber

Posted on December 20, 2018December 27, 2024 by May Marschner

By May Marschner, PA and Dr. Andrew Heiner

Fiber, fiber and more fiber…yes, it is important, but did you know it actually helps prevent hemorrhoids and may lower cholesterol?

Most of us know a high-fiber diet has many health benefits, from improving digestion to lowering cholesterol and preventing some diseases. However, most Americans still struggle to get even close to the recommended daily dose of 25-35 grams per day.

Fast Facts

-People who eat enough fiber daily appear to be at a lower risk for developing coronary heart disease, diabetes and high blood pressure.

-There is evidence fiber supplementation in obese individuals enhances weight loss; however, fiber alone should not be used as a weight-loss method.

-Fiber can help improve hemorrhoid irritation, constipation, diarrhea and can improve irregular bowel habits. Consult a doctor before using if you have these symptoms as they may indicate other health issues.

-With the holidays fast approaching and most people eating more and differently than they normally would, now is a perfect time to increase your fiber intake.

Tips from the Experts for Increasing Fiber Intake

-Slowly start to add more fiber to your diet. If you do this slowly, you are less likely to have GI discomfort. Make sure you drink more fluid, mainly in the form of water, when increasing fiber intake.

-Eat more soluble fiber. Soluble fiber absorbs water. It is found in oat bran, barley, nuts, seeds, beans, lentils and some fruits and vegetables. It is also found in psyllium husk, like that found in Metamucil and similar products.

-Eat more insoluble fiber. Also known as “roughage,” insoluble fiber does not dissolve in water and our digestive systems do not break it down. It is found in foods such as wheat bran, nuts, some vegetables and whole grains.

-Avoid processed snacks with lots of added fiber. These types of snacks, such as bars, can cause gas and bloating and can also have a lot of extra sugar.

Fiber Supplementation

If you find it difficult to get enough fiber in your daily diet, you may choose to add a supplement to increase your fiber intake. Fiber powder is a supplementation used to bulk up the stool. There are several types including cellulose, pectin, gum and psyllium husk. You may have heard of or seen Metamucil on the counter at your grandmother’s house. This contains psyllium husk.

Always consult your healthcare provider prior to adding fiber if you are experiencing any gastrointestinal issues. Determining that symptoms are not caused by a significant health problem is important before making any dietary changes. Dr. Heiner is a strong proponent of the fiber supplement, Metamucil (and no, he does not own stock in the company!).

“Metamucil is magic!” Dr. Heiner says, “It can prevent both constipation and diarrhea. Taken in adequate doses, it produces the perfect BM. Everyone is different, but many do best when they double the recommended dose. When you no longer need toilet paper, you’re probably on the right dose for you. There is virtually no downside to taking Metamucil. Those who take it every day for the rest of their lives will not regret it.”