"How much fiber did you consume today? If it's below the USDA's recommended 25 grams for women and 38 grams for men, you're not alone. In fact, research suggests that most Americans struggle to get enough fiber in their diets. But this is a problem, because fiber is associated with many benefits, including improved bowel health, lower cholesterol, and steady blood sugar."
"So how do you get that fiber intake up? Well, actually, it's pretty simple: Eat more plants. Yep, fruits, vegetables, nuts, whole grains, seeds, and legumes are some of the best fiber sources out there. Sorry meat-lovers, but animal protein contains zero fiber. And don't worry, if you love to indulge in fast food (like most of us do), then the good news is you can do this and increase your fiber intake at the same time."
Most Americans fail to meet USDA fiber recommendations of roughly 25 grams for women and 38 grams for men. Adequate fiber supports bowel health, lowers cholesterol, and helps steady blood sugar. Plant-based foods—fruits, vegetables, nuts, whole grains, seeds, and legumes—provide the best sources of fiber, while animal proteins contain no fiber. Fast-food meals can still be high in fiber when menu choices emphasize plants. The general guideline is about 14 grams of fiber per 1,000 calories. Specific high-fiber options include items like Taco Bell's black beans and rice, which offer favorable fiber per calorie.
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