Fiber is one of the most important nutrients for good health, yet most Americans consume only about half the recommended amount, according to the new Dietary Guidelines for Americans. Women should get 22–28 grams of fiber per day; men should consume 28–34 grams per day.
Fiber supports healthy digestion, helps you feel full longer, can improve cholesterol and blood sugar levels, and may reduce the risk of heart disease and other chronic conditions.
Adding fiber to your diet doesn’t have to be complicated. Try adding beans, lentils, fruits, vegetables, whole grains, nuts, and seeds to your meals and snacks. Here are five simple swaps that can add 10–15 grams of fiber to your diet every day:
- Swap white bread for 100% whole-grain bread
- Swap sugary cereal for oatmeal
- Swap white rice for brown rice or quinoa
- Swap chips or crackers for air-popped popcorn
- Swap fruit juice for whole fruit