As we get older, many things about our bodies shift, including digestion. While our fibre requirements don't necessarily increase with age, our ability to meet those needs often decreases. That's why fibre becomes an important conversation in healthy ageing: not just for regularity, but for microbiome balance and overall quality of life.
What Happens to Gut Function with Age?
Ageing is associated with a gradual decline in gastrointestinal motility, meaning food and waste move more slowly through the gut. That can lead to more frequent complaints of constipation, bloating, and discomfort, especially in people over 60. Compounding this, older adults often take multiple medications (many of which cause constipation), may have reduced appetite or mobility, or might avoid high-fibre foods because they're harder to chew or digest.
Fibre Intake: What the Numbers Say
Despite the fact that fibre needs remain around 25g/day for women and 30g/day for men, data shows that most older adults don't meet these targets. Reasons include:
- Lower overall food intake
- A shift towards more processed, low-fibre foods
- Dentition or swallowing difficulties
- Fear of triggering gut symptoms, especially in those with a sensitive gut or digestive conditions
Why Fibre Still Matters. Even More So with Age
Adequate fibre intake in older age supports more than just regular bowel movements. It helps:
- Maintain a healthy gut microbiome
- Support overall digestive comfort
- Contribute to a balanced, health-supporting diet
Whole Food First, But Be Realistic
The gold standard remains a diverse intake of plant-based foods: vegetables, legumes, fruits, nuts, seeds, and wholegrains. But when intake drops or symptoms make it harder to tolerate these foods, it may be time to look at fibre supplements as a tool, not a replacement, but a support.
Sterculia: A Gentle Option for Sensitive Guts
For those with gut sensitivity, not all fibres are easy to tolerate. Many high-fibre foods also contain FODMAPs that can trigger symptoms. In these cases, sterculia, a non-fermentable fibre, can be a helpful option. It supports bowel regularity and is gentle on the digestive system. Sterculia absorbs water and helps form soft, bulky stools, which may help manage constipation and irregular bowel patterns common with ageing.
So Do You Need a Supplement as You Age?
Not necessarily but it's worth considering if:
- Your diet is low in fibre-rich plant foods
- You experience regular constipation or irregular bowel habits
- You're taking medications that affect gut motility
- You're avoiding high-fibre foods due to digestive symptoms
Working with a gastroenterology trained dietitian is always recommended, as they can help you balance fibre for health and symptom management without making things worse.
In Summary
Ageing doesn't mean your gut has to slow down, but it does require more attention. Maintaining adequate fibre intake is one of the simplest, most effective things you can do to support your digestion and overall gut health. Whether through food or supplements like sterculia, fibre deserves a place at the table, no matter your age.
Important Information Always read the label and follow the directions for use. If symptoms persist, talk to your health professional. Always drink plenty of water when taking this product. Do not use when abdominal pain, nausea or vomiting are present or if you develop diarrhoea. If you are pregnant or breastfeeding, seek the advice of a healthcare professional before taking this product.