A new report published in the Journal of the American College of Cardiology finds that most Americans don’t consume enough fiber to maintain a healthy heart.
The report, released September 30, reviews long-term studies and clinical trials and finds that only 6% of American adults meet the recommended daily fiber intake. Adults ages 19 to 50 should consume 25 grams of fiber per day for women and 38 grams per day for men.
The report found that on average, women only consume 15 grams of fiber per day, while men consume only 17 grams on average.
Low fiber intake is of particular concern because fiber plays an important role in maintaining healthy cholesterol levels and promoting heart health. The Centers for Disease Control and Prevention notes that heart disease and stroke remain the leading cause of death among Americans, killing nearly 920,000 people, or about one in three deaths, in 2023.
Registered dietitian Maya Feller joined “Good Morning America” Friday to explain how people can increase their daily fiber intake with a few simple swaps.
Choose fruits rich in fiber
One strategy Feller recommends is incorporating fiber-rich fruits, like dates, pears, and raspberries, into your snack and meal plan.
“If you eat a pear, that’s about 6 grams of fiber,” Feller said. “If you have dates – which I love – two dates, you’ll get about 4 grams of fiber.”
Don’t just focus on protein
Feller said one of the best ways to eat more fiber is to diversify the foods you eat and choose plant-based options.
“If you focus on plant-based foods, you’re more likely to meet the recommended fiber intake rather than focusing solely on animal proteins,” Feller said.
Feller said another of his favorite fiber choices is fonio, an ancient West African grain.
“One cup of fonio contains about (2 to 5) grams of fiber,” Feller said. “Put this with your oats and raspberries.”
Eat fiber throughout the day
According to Feller, getting enough fiber doesn’t mean consuming the nutrients all at once.
“You don’t need to do it all at once,” Feller said. “I really like to recommend spacing it out throughout the day.”
“Let’s say you want to consume 5 grams of fiber or more per meal,” she continued. “You take the dates and a little chia, add it to your yogurt. You’re going to increase that by 4 to 10 grams of fiber with this little swap.”
Other swaps Feller suggests include adding artichoke hearts and chickpeas to a salad and replacing refined grain bread with whole grain bread.
Fiber supplements can help
Getting fiber from food and staying hydrated is essential, but Feller said supplements can also help when they’re part of your regular diet.
“Supplements can be a significant bridge if you’re not meeting your fiber recommendations,” Feller said. “But here’s the thing: It has to be done in tandem with food.”
Gn Health
