Digestion
Fiber-friendly foods that support regularity without extreme diets.
USDA Dietary Guidelines encourage fruits, vegetables, beans, and whole grains for fiber; increase fluid as fiber goes up.
Prunes (dried plums)
Fiber plus natural sorbitol can support regularity for many adults.
Easy idea: 2–3 stewed prunes with breakfast yogurt.
Source: Discuss sudden bowel changes with a clinician; increase fiber gradually with fluids. Read the source
Related guide: Low-Sodium Diet for Seniors: How Much Salt, Where It Hides, and Easy Swaps →
Whole grains (brown rice, whole wheat)
More fiber than refined grains; supports regularity and heart health.
Easy idea: Swap white rice for brown rice or quinoa a few times a week.
Source: USDA Dietary Guidelines recommend making at least half of grains whole grains. Read the source
Kiwi or pear (with skin if tolerated)
Fruit fiber and fluids help stool softness.
Easy idea: Sliced pear as an afternoon snack.
Source: NIDDK constipation guidance includes fiber-rich fruits and adequate fluids. Read the source