Molto spesso gli anziani presentano problemi di funzionalità dell’apparato digerente che possono indurli a seguire una dieta troppo restrittiva o non equilibrata. In caso di difficoltà nella masticazione, piuttosto che escludere certi alimenti basterà usare delle piccole accortezze: preferire gli alimenti morbidi (purè, minestre, pasta dì piccolo formato, formaggi freschi, frutta ben matura, pesce, uova, pane all’olio o al latte) e preparare gli altri cibi in modo da renderli più teneri (carne tritata, frutta e verdure cotte o frullate, legumi passati).
A chi ha problemi di digestione si consigliano pasti piccoli e frequenti distribuiti in tutta la giornata: l’ideale è fare i pasti principali (compresa una colazione all’italiana” a base di caffè, latte, fette biscottate e marmellata) e 2 spuntini. Inoltre è buona nonna masticare a lungo prima di deglutire, evitare le bevande gassate e i cibi troppo grassi (fritti) e non distendersi immediatamente dopo il pasto.
Molti anziani soffrono di stipsi, problema che si affronta anzitutto aumentando le fibre introdotte attraverso pane integrale, legumi, verdura e frutta. Scegliere ogni giorno un diverso tipo di frutta e verdura perché ciascuna specie apporta una diversa combinazione di vitamine, sali e antiossidanti. Anche i liquidi aiutano a contrastare la stipsi ma il consiglio di bere molta acqua (6-8 bicchieri al giorno) è valido per tutti anche perché, con l’avanzare dell’età, lo stimolo della sete compare in ritardo: per gli anziani, dunque, il rischio di disidratazione è maggiore, specie d’estate o in case troppo riscaldate e poco umidificate.
Infine, anche la percezione dei sapori (soprattutto il dolce e il salato) diminuisce con l’età. Per questo bisogna evitare di aggiungere troppo zucchero o troppo sale: per insaporire basterà usare spezie ed erbe aromatiche. In presenza di patologie o situazioni particolari, bisognerà attenersi alle specifiche indicazioni del medico.
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