A new report published in the Journal of the American College of Cardiology finds most Americans are not getting enough fiber to maintain a healthy heart.
As ABC News reports, the study, published Sept. 30, reviewed long-term studies and clinical trials and found that only 6% of American adults met the recommended daily fiber intake.
The Academy of Nutrition and Dietetics explains that most adults should aim for 14 g of fiber for every 1,000 calories they consume. While each person’s calorie needs can differ, this is generally around 38 g for men and 25 g for women.
However, the report found that on average, women were getting just 15 grams of fiber per day, while men were only consuming 17 grams of fiber per day on average.
Lower fiber intake is particularly concerning, as fiber plays an important role in keeping cholesterol levels healthy and promoting heart health. The Centers for Disease Control and Prevention (CDC) notes that heart disease and stroke remain the leading cause of death for Americans, killing nearly 920,000 people — about 1 in 3 deaths — in 2023.
Here are some easy ways you can get more fiber in your diet.
Pick high-fiber fruits
Incorporate fiber-rich fruits, such as dates, pears and raspberries, into your snack and meal schedule. “If you’re having a pear, that’s about 6 grams of fiber,” says Registered Dietitian Maya Feller. “If you have dates — which I absolutely love — two dates, you’re going to get about 4 grams of fiber.”
Don’t focus only on protein
Feller says one of the best ways to eat more fiber is to diversify the foods you’re eating and choose plant-based options. “If you focus on plant-based foods, you’re more likely to actually meet your recommended intake for fiber rather than solely focusing on animal proteins.”
Feller said another one of her favorite fiber picks is fonio, an ancient grain from West Africa. “A cup of fonio has about [2-5] grams of fiber,” Feller said. “Put that with your oats and your raspberries.”
Eat fiber throughout the day
Consuming enough fiber doesn’t mean consuming the nutrient all in one go, according to Feller. “You don’t need to do it all in one sitting,” said Feller. “I really like to recommend spacing it out over the course of the day.”
“Let’s say you want to go 5 grams of fiber or more per meal,” she continued. “You take the dates and a little bit of chia, add it to your yogurt. You’re going to increase that from anywhere from 4 to 10 grams of fiber by that little swap.” Other swaps Feller suggests include adding artichoke hearts and chickpeas to a salad and swapping from refined grain bread to whole grain bread.
Fiber supplements can help
Getting fiber from food and staying hydrated is key, but Feller said supplements may also help when they’re part of your regular diet.
“Supplements can be a meaningful bridge if you’re not meeting your fiber recommendation,” Feller said. “But here’s the thing: It’s got to be done in tandem with food.”
—
Photo Credit: Evan Lorne / Shutterstock.com
