Good digestion is essential for overall wellbeing—especially as we age. It affects how well we absorb nutrients, how we feel day-to-day, and even our energy levels. And when it comes to supporting digestive health, one key nutrient often overlooked is dietary fibre.
Fibre is especially important for seniors, as our digestive systems tend to slow down over time. The good news is, getting enough fibre doesn't mean you need to overhaul your entire diet. In fact, frozen meals—when thoughtfully selected—can be a simple and effective way to boost your fibre intake.
Why Fibre Matters More as We Age
Fibre is the part of plant foods that your body can’t digest. It moves through your system largely intact, helping to:
- Promote regular bowel movements
- Prevent constipation
- Support gut health and beneficial bacteria
- Help regulate blood sugar levels
- Lower cholesterol
- Keep you feeling full for longer
Unfortunately, many older Australians don’t get enough fibre. The recommended daily intake is around 25g for women and 30g for men, yet most people consume far less. Low fibre intake has been linked to bloating, irregular bowel movements, and long-term digestive discomfort. For seniors already managing multiple health conditions or medications that can slow digestion, fibre becomes even more critical.
Types of Fibre and Their Benefits
There are two main types of fibre, both of which are important:
- Soluble Fibre: Dissolves in water and slows digestion. It’s found in oats, barley, legumes, and fruits like apples and citrus. It helps manage blood sugar and cholesterol.
- Insoluble Fibre: Adds bulk to stool and speeds up the passage of food. It’s found in wholegrain breads, nuts, seeds, and vegetables.
A well-rounded frozen meal should ideally include both types to support full digestive function.
Are All Frozen Meals Created Equal?
Not quite. Many supermarket-brand frozen meals focus heavily on convenience and shelf life, often at the expense of nutrition. These meals may be low in fibre due to:
- Over-processed ingredients
- Minimal vegetable content
- Refined starches (white rice, pasta)
- Excessive salt or added sugars
In contrast, thoughtfully prepared frozen meals—like those from Gourmet Meals—are designed to support nutritional needs and often include a balance of legumes, vegetables, and wholegrains.
Frozen Meals That Support Digestive Health
When selecting frozen meals with fibre in mind, look for options that contain:
- Whole vegetables (especially leafy greens, broccoli, peas, carrots)
- Beans, chickpeas, or lentils
- Brown rice or quinoa
- Wholemeal pasta or grains
- Nuts or seeds
Some options available from Gourmet Meals that are higher in fibre include:
Coconut Dahl: A nourishing red lentil dahl made with coconut milk, basmati rice, spinach, and mango chutney. This dish is a great source of both soluble and insoluble fibre, supporting digestion and sustained energy.
Vegetarian Mornay: A comforting dish featuring a medley of mixed vegetables, smothered in a smooth, creamy sauce and topped with golden melted cheese. Naturally rich in fibre from the vegetables, it’s a satisfying way to support digestive health while enjoying classic flavours.
Lamb Casserole: A hearty and homestyle meal made with tender lamb and fibre-rich vegetables, simmered in a low-sodium gravy. While rich in protein, it also supports digestive health thanks to its natural vegetable content and balanced ingredients.
Brown Rice and Veggie Patties: Wholesome brown rice and vegetable patties served in a chunky tomato-based sauce, accompanied by a potato and sweet potato stack with tender green beans. This well-rounded meal is high in fibre from wholegrains and vegetables, making it an excellent choice for supporting gut health and staying fuller for longer.
Explore more options via our menu of meals, with filters available for dietary needs including high-fibre, low-salt, vegetarian, and gluten-free.
Everyday Tips for Maintaining Digestive Health
1. Drink More Water
Fibre needs water to function properly. Aim for 6–8 glasses of water daily, especially when increasing fibre intake.
2. Move Regularly
Gentle activity such as walking, gardening, or stretching can help stimulate digestion and promote regularity.
3. Chew Your Food Thoroughly
Digestion begins in the mouth. Eating slowly and mindfully can reduce bloating and help the body absorb nutrients better.
4. Limit Highly Processed Snacks
Many convenient snack foods are low in fibre and high in refined sugars. Try whole fruits, yoghurt, or nuts as better alternatives.
5. Add Variety to Your Meals
A mix of vegetables, wholegrains, and legumes keeps your fibre intake diverse and your gut happy.
Why Gourmet Meals Makes Digestive Health Easy
At Gourmet Meals, we understand how important digestive comfort and consistency are—especially as we age. That’s why our meals are:
- Cooked fresh and snap-frozen to lock in nutrients
- Dietitian-approved and clearly labelled for dietary needs
- Designed with ingredients rich in fibre, protein, and flavour
- Available in single-serve portions with no artificial additives or preservatives
- Delivered straight to your door, so you can focus on feeling your best
- Choosing high-fibre meals shouldn't be hard—and with Gourmet Meals, it isn’t.
FAQs: Fibre and Frozen Meals
Q: What’s a good daily fibre goal for older adults?
Women should aim for around 25g/day, and men 30g/day. This includes meals, snacks, and drinks like smoothies or fibre-rich supplements.
Q: Do frozen meals actually contain enough fibre?
Many do—especially those made with whole vegetables, legumes, and wholegrains. Gourmet Meals offers a variety of fibre-rich choices across different cuisines.
Q: I have a sensitive stomach—can I still eat fibre-rich meals?
Yes. Start slowly and increase your intake gradually. Soft-cooked vegetables and lentils are often gentler on the gut than raw greens or dense grains.
Q: Are there high-fibre frozen meals that are also low in fat or salt?
Absolutely. Many Gourmet Meals options are low-fat and low-salt, making them suitable for managing multiple health conditions at once.
Feel Better, One Meal at a Time
Your digestive system plays a vital role in how you feel, function, and move through life. With the right amount of fibre—and meals made to nourish, not just fill—you can support a healthy gut without any extra effort.
Browse our full meal range and discover how simple it can be to eat for better digestion, balance, and long-term wellbeing.
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