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 disease prevention, microbiome balance, and 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 IBS or diverticular disease)

Why Fibre Still Matters. Even More So with Age

Adequate fibre intake in older age is critical for more than just regular bowel movements. It helps:

• Maintain a healthy gut microbiome

• Support immune function and reduce inflammation

• Lower the risk of cardiovascular disease and type 2 diabetes

• Reduce the risk of colorectal cancer (still one of the most common cancers in older adults)

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 or a history of IBS, 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 good solution. It helps regulate bowel function without feeding gut bacteria (which can lead to gas and bloating). Sterculia absorbs water and helps form soft, bulky stools, which may help manage both 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 GI 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 powerful things you can do to support your digestion, immune function, and disease prevention. Whether through food or supplements like sterculia, fibre deserves a place at the table, no matter your age.

Dr Simone Peters (PhD)

Founder Mind + Gut Clinic | Co-Founder Nerva | Co-Founder TUMME