Research suggests you're probably not getting enough fiber. Most adults need 25-35 grams of fiber daily, but the average intake is only about 15 grams.
Why Fiber Matters
Dietary fiber provides numerous health benefits including improved digestion, better heart health, and stable blood sugar levels.
Benefits of Adequate Fiber Intake
- Improved digestive health
- Better cholesterol levels
- Stable blood sugar
- Weight management support
- Reduced disease risk
16 Easy Ways to Increase Fiber
1-4: Start Your Day Right
- Choose whole grain cereals
- Add berries to breakfast
- Include chia seeds in smoothies
- Eat oatmeal with fruit
5-8: Snack Smart
- Choose whole fruits over juice
- Snack on nuts and seeds
- Try hummus with vegetables
- Eat popcorn instead of chips
9-12: Upgrade Your Meals
- Choose whole grain bread
- Add beans to salads
- Include more vegetables
- Try quinoa instead of rice
13-16: Simple Swaps
- Use whole wheat pasta
- Add flaxseeds to yogurt
- Include lentils in soups
- Choose high-fiber snack bars
Tips for Success
- Increase fiber gradually
- Drink plenty of water
- Read nutrition labels
- Make it a habit