New report says only 6% of adults are eating enough fiber: How to eat more

Key Points:

• A report in the Journal of the American College of Cardiology reveals that only 6% of American adults meet the recommended daily fiber intake, with women averaging 15 grams and men 17 grams, below the advised 25 grams for women and 38 grams for men.
• Adequate fiber intake is crucial for heart health as it helps maintain healthy cholesterol levels, and heart disease remains the leading cause of death in the U.S., accounting for nearly 920,000 deaths in 2023.
• Registered dietitian Maya Feller recommends increasing fiber intake by incorporating high-fiber fruits like pears, dates, and raspberries, diversifying with plant-based foods, and spreading fiber consumption throughout the day.
• Feller suggests simple dietary swaps such as adding ancient grains like fonio, including artichoke hearts and chickpeas in salads, and choosing whole grain bread over refined bread to boost fiber intake.
• While food sources and hydration are primary, fiber supplements can serve as a helpful addition if integrated alongside a fiber-rich diet.