“In reality, most adults consume far less than the daily recommended fiber, which is 25 grams for women and 38 grams for men,” notes Dr. Jeremy London. For Dietary fiber intake, Dr. London adds, whole foods like legumes, whole grains, vegetables, fruits, nuts, and seeds are the best sources.
Practical tips to boost fiber intake:
– Swap refined cereals for oatmeal, bran flakes, or whole-grain toast. Top with fruit, chia, or flax seeds.
– Add beans, lentils, or chickpeas to salads, soups, stews, or even as side dishes.
– Choose nuts, seeds, or fresh fruit instead of processed snacks.
– Sprinkle chia, flax, or pumpkin seeds on yogurt, salads, or cereals for extra fiber and healthy fats.
– Drink plenty of water to help fiber move through the digestive system efficiently.