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