U.S. adults fall far short of daily fiber recommendations, experts say

U.S. adults are consuming roughly half the fiber recommended for good health, with the average intake around 10 to 15 grams per day versus the advised 25 to 34 grams depending on age and sex. Registered dietitians noted that while protein has dominated nutrition discussions, fiber remains underemphasized.

"Protein has certainly earned its place in the spotlight, but fiber deserves just as much attention," said Stefani Sassos, nutrition director at the Good Housekeeping Institute. "Most Americans are likely already meeting their protein needs, while the vast majority fall short on fiber."

Experts linked adequate fiber consumption to better digestion, blood-sugar control, lower LDL cholesterol, and reduced risk of cardiometabolic diseases and certain cancers. Tamar Samuels, co-founder of Culina Health, explained that high-fiber diets are consistently associated with lower incidence of obesity, type 2 diabetes, cardiovascular disease, and some cancers.

The article identified several common foods that provide little fiber, including lettuce (about 1 gram per cup), celery (0.5 gram per stalk), and watermelon (0.6 gram per cup). Dietitians cautioned that while these items have other nutritional benefits, they should not be relied upon as primary fiber sources.

To improve intake, professionals recommended plant-based foods such as avocados (around 10 grams per fruit), beans and lentils (15-16 grams per cup), raspberries (8 grams per cup), quinoa, broccoli, pears, and chia seeds. They also emphasized consuming whole fruits and vegetables with skins intact, as peeling removes a significant portion of fiber.

Sassos advised pairing low-fiber dairy products like cottage cheese and Greek yogurt with high-fiber additions such as berries, chia seeds, or nuts to create more balanced snacks. Overall, the dietitians stressed that whole-food sources of fiber also deliver vitamins, minerals, and antioxidants that supplements lack, and that a varied diet ensures intake of both soluble and insoluble fiber types.