In aging bodies, the gastrointestinal tracts undergo changes that reduce nutrient absorption and intestinal function. Therefore, seniors are most likely to suffer from malabsorption, nutrient deficiencies, and constipation. Introducing fiber to their diet can reduce the risk of digestive issues. It is best to encourage older adults to consume more fiber over several days as a sudden increase can result in bloating and gas, while ensuring they drink plenty of water as well, to reduce unwanted symptoms. Try these heart-healthy, nutrient-dense recipes for seniors to add some fiber to their diet:

Breakfast:

Avocado Toast with Burrata

Dietary Fiber: 11.6 grams

Ingredients:

• 1 slice whole-grain toast (3/4 inch thick)
• ½ large ripe avocado, thinly sliced
• 1 teaspoon lemon juice
• ⅛ teaspoon kosher salt
• ⅛ teaspoon ground pepper
• 1 ½ ounces burrata or fresh mozzarella cheese
• 1 teaspoon finely sliced fresh basil
• 1 teaspoon minced fresh chives
• Pinch of Aleppo pepper

Directions:

1. Top toast with avocado. Drizzle with lemon juice and sprinkle with salt and pepper. Top with burrata (or mozzarella), basil, chives and Aleppo pepper.

Mid-Morning Snack:

Chocolate-Peanut Butter Protein Shake

Dietary Fiber: 9.9 grams

Ingredients:

• 1 cup unsweetened vanilla soymilk
• ¾ cup sliced frozen banana
• ½ cup reduced-fat plain Greek yogurt
• 1 tablespoon cocoa powder
• 1 tablespoon natural peanut butter

Directions:

1. Combine soymilk, banana, yogurt, cocoa powder and peanut butter in a blender; blend until smooth.

Lunch:

Tomato, Cucumber and White-Bean Salad with Basil Vinaigrette

Dietary Fiber: 7.6 grams

Ingredients:

• ½ cup packed fresh basil leaves
• ¼ cup extra-virgin olive oil
• 3 tablespoons red-wine vinegar
• 1 tablespoon finely chopped shallot
• 2 teaspoons Dijon mustard
• 1 teaspoon honey
• ¼ teaspoon salt
• ¼ teaspoon ground pepper
• 10 cups mixed salad greens
• 1 (15 ounce) can low-sodium cannellini beans, rinsed
• 1 cup halved cherry or grape tomatoes
• ½ cucumber, halved lengthwise and sliced (1 cup)

Directions:

1. Place basil, oil, vinegar, shallot, mustard, honey, salt and pepper in a mini food processor. Process until mostly smooth. Transfer to a large bowl. Add greens, beans, tomatoes and cucumber. Toss to coat.

 Mid-Day Snack:

Siracha-Buffalo Cauliflower Bites

Dietary Fiber: 3 grams

Ingredients:

• 8 cups 1 1/2-inch cauliflower florets
• 2 tablespoons extra-virgin olive oil
• ¼ teaspoon kosher salt
• 2 tablespoons hot sauce, such as Frank's RedHot
• 1-2 tablespoons Sriracha
• 1 tablespoon butter, melted
• 1 tablespoon lemon juice

Directions:

1. Preheat the oven to 450 degrees F. Coat a large rimmed baking sheet with cooking spray.
   
2. Toss cauliflower, oil and salt in a large bowl. Spread on the prepared baking sheet; reserve the bowl. Roast the cauliflower until it's starting to soften and brown on the bottom, about 15 minutes.
3. Meanwhile, combine hot sauce, and Sriracha to taste, butter and lemon juice in the large bowl. Add the roasted cauliflower and toss to coat. Return the cauliflower to the baking sheet and continue roasting until hot, about 5 minutes more.

Dinner:

One-Pot Spinach, Chicken Sausage, and Feta Pasta

Dietary Fiber: 8.1 grams

Ingredients:

• 2 tablespoons olive oil
• 3 links cooked chicken sausage (9 ounces), sliced into rounds
• 1 cup diced onion
• 1 clove of garlic, minced
• 1 (8 ounces) can no-salt-added tomato sauce
• 4 cups lightly packed baby spinach (half of a 5-ounce box)
• 6 cups cooked whole-wheat rotini pasta
• ¼ cup chopped pitted Kalamata olives
• ½ cup finely crumbled feta cheese
• ¼ cup chopped fresh basil 

Directions:

1. Heat oil in a large straight-sided skillet over medium-high heat. Add sausage, onion and garlic; cook, stirring often until the onion is starting to brown, 4 to 6 minutes. Add tomato sauce, spinach, pasta and olives; cook, stirring often, until bubbling hot and the spinach is wilted, 3 to 5 minutes. Add 1 to 2 tablespoons of water, if necessary, to keep the pasta from sticking. Stir in feta and basil, if using.

Dessert:

All-American Apple Pies

Dietary Fiber: 3grams

Ingredients:

• 2 medium red apples or 4 very small red apples
• ¼ cup apple cider
• 4 tablespoons of water
• 1 tablespoon all-purpose flour
• 2 teaspoons of sugar
• ¼ teaspoon apple pie spice
• ⅛ teaspoon coarse sugar
• Nonstick cooking spray

Directions:

1. Preheat oven to 400 degrees F. Cut two apples in half crosswise (or cut top third off four very small apples). Use a melon baller or small spoon to scoop out the flesh of each apple half, leaving a 1/8-inch-thick shell. Remove and discard seeds and core. Chop apple flesh into small pieces. In a small saucepan combine chopped apple, cider, 3 tablespoons water, 1 tablespoon flour, 2 teaspoons sugar, and apple pie spice. Cook and stir over medium heat until apples are softened and liquid is thickened and bubbly, 3 to 5 minutes. Return filling to apple shells.
2. To prepare Oil Pastry: In a medium bowl stir together flour and salt. Add oil and milk; stir lightly with a fork until combined (dough will appear crumbly). Gather the mixture into a ball, kneading gently until it holds together. Flatten into a disk, then roll out into a large circle, about 10 inches in diameter. Using a 3 1/2-inch cookie cutter, cut four circles from the pastry. (Discard trimmings or save for another use.) Cut pastry circles into 1/4-inch-thick strips.
3. Lay pastry strips in a lattice pattern over the top of the apples. (Or place full pastry circles over the tops of the apples and crimp edges). In a bowl whisk together the egg and the remaining 1 tablespoon of water. Brush egg mixture over the pastry and, if desired, sprinkle with coarse sugar.
4. Line a 15x10-inch baking pan with foil; coat foil with cooking spray. Place pies on a prepared baking sheet. If using very small apples, place apple tops on foil next to pies.
5. Bake for 20 to 25 minutes or until the apples are soft, filling is bubbly, and the crust is golden. Serve immediately.