Medical professionals urge people to eat between 21 to 25 (women) and 30 to 38 (men) grams of dietary fiber every day. Despite this, most people only consume half of that amount.

Fiber helps lower the risk of certain cancers and diabetes. It helps maintain the proper balance of water in the intestines and colon, which reduces the risk of constipation. Fiber can also help lower the risk of heart disease.

Make sure your parents eat enough fiber every day. If they enjoy gardening, you can focus on fiber-rich vegetables in this year’s garden. These are some of the best choices.


Black beans, navy beans, and pinto beans are just three examples of high-fiber legumes you can grow. Navy and pinto beans Navy beans contain 10.5 grams of fiber per half-cup while black and pinto beans are around 9 grams.

To grow beans, you need to set up poles with twine or netting that the vines can climb. If they are a bush bean, don’t worry about the space to climb. Keep them watered and harvest when the leaves start to fall off at the end of the season.

Green peas are very easy to grow and don’t need to be dried out. One cup contains around 7 grams of fiber. They grow best in cool temperatures, so you can start them in the early spring. When the pods are plump, harvest them. If you have too many, they’re easy to blanch and freeze.


Raspberries need a little more care, but that’s because they return year after year. You need to prune vines at the end of the season. While you do invest a little time, you get high-fiber berries in return. Both blackberries and raspberries contain 8 grams of fiber per cup of fruit.

You may want to place netting over the vines as the fruit ripens. If you don’t you might find birds help themselves to your crops.

Sweet Potatoes and Potatoes

Sweet potatoes need a longer growing season than potatoes, but both are high in fiber. Both contain around 6 grams of fiber. They’re also easy to grow. You need loose soil for this root crop. Keep it watered and watch the leaves for signs of potato beetles. If you find them, pull them off and place them in a jar of soapy water.

Do your parents need help planning and preparing nutritious, fiber-rich meals? If you can’t help them out each day, caregivers sent by a local home care agency can. With one call to a home care agency, you can make the necessary arrangements.


If you or an aging loved one is considering home care in Brick, NJ, please contact the caring staff at Care Street Home Care today. Call (732) 607-8870.