Fiber plays a big role in helping us maintain digestive health. For one, fibrous foods can keep the stomach feeling fuller for longer, which might mean less unhealthy snacks in between meals. It’s key for digestive support, and helps keep things moving. And finally, fiber is the foundation for maintaining good gut health, which can be an important component of overall well-being, says Nichole Dandrea, MS, RDN, a registered dietitian nutritionist.
The caveat? Many people aren’t getting enough fiber
Despite the very important role high-fiber foods play, the reality is most people aren't getting enough fiber content in their regular diets. "More than 90% of Americans do not consume enough dietary fiber," Dandrea says. "Most people get less than 15 grams a day when the minimum recommendations are 25 grams a day for women and 38 grams a day for men, based on the recommendation of 14 grams per 1,000 calories per day." (1,2)
The good news? It may be easier than you think to increase daily fiber intake. The key is—of course—incorporating more fiber-filled foods. Keep reading for a whopping list of 21 fiber-filled foods, some of which offer 20% (or more!) of the recommended daily value. In other words: Add these nutritious fiber-filled foods to your grocery list, stat.