"Here's the thing about fiber: it's decidedly unappealing. No Instagram-worthy acai bowl moment, no celebrity endorsement, just the humble workings of plant matter moving through your digestive tract doing its unglamorous but absolutely essential job. Which makes it all the more baffling that more than 90% of women and 97% of men in America still don't eat enough of it, per the 2020-2025 Dietary Guidelines for Americans."
"The benefits are real, though. Mayo Clinic lists them as including heart protection, blood sugar stability, cancer risk reduction, better weight management, thriving gut bacteria, and digestive systems that function without complaint. Fiber delivers all of this while asking for almost nothing in return - just 25 grams daily for women under 50, 38 grams for men, and 21 to 30 grams for anyone over 50, according to Harvard Health."
"A fiber-rich diet can be started quite simply and in small choices by introducing high-fiber foods to your diet. Whole wheat bread. Brown rice. Apple with skin on instead of juice. Not revolutionary changes, but they slide into your existing routine without making you rethink your entire pantry. Try steel-cut oats for breakfast. In a smoothie, in a bowl, however you want it - a cup delivers four grams"
Fiber performs essential digestive and metabolic roles and supports heart protection, blood-sugar stability, reduced cancer risk, weight management, and healthy gut bacteria. The majority of U.S. adults fall short of recommended intake: roughly 25 grams daily for women under 50, about 38 grams for men, and 21–30 grams for older adults. Practical swaps can boost intake without major disruptions: choose whole-wheat bread and brown rice, eat apples with the skin, use steel-cut oats for breakfast, and add legumes like black beans or lentils (11–16 grams per cup) to reach substantial portions of the daily target.
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