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, particularly for supporting bowel regularity and digestive health.
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 changes in bowel habits, particularly in people over 60. Compounding this, older adults often take multiple medications (many of which affect gut motility), 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
- Avoiding certain foods due to digestive sensitivity
Why Fibre Still Matters. Even More So with Age.
Adequate fibre intake in older age supports more than just regular bowel movements. It helps:
- Support bowel regularity
- Maintain digestive system health
- Contribute to consistent daily gut function
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 who find some high-fibre foods harder to tolerate, a non-fermentable fibre supplement may be easier on the digestive system. Sterculia is one such option. It supports bowel regularity and is gentle on the digestive system. Sterculia absorbs water and helps form soft, bulky stools, supporting consistent bowel habits.
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
- Your bowel habits are less regular than you'd like
- You're taking medications that affect gut motility
- You're avoiding certain foods due to digestive sensitivity
Working with a gastroenterology-trained dietitian is always recommended, as they can help you find the right balance for your needs.
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 most straightforward things you can do to support your bowel regularity and digestive health. Whether through food or a supplement like Sterculia, consistent daily fibre is worth prioritising at every 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.