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Jan 30, - Fiber is found in fruits, vegetables, beans and peas, grains, nuts, and seeds. High fiber foods are usually low in calories and fat, but packed with vitamins and minerals. It is recommended for men 50+ years old to get 30 grams of fiber per day and for women 50+ to get 21 grams of fiber per day. Mar 1, - To meet your nutritional needs, eat foods that are rich in fiber, vitamins Some older adults become sensitive to foods such as onions, peppers.