Fiber isn’t just a buzzword—it’s a nutritional powerhouse. As Real Simple reports, this complex carbohydrate helps regulate blood sugar, supports a healthy gut microbiome, and is linked to a lower risk of chronic diseases like heart disease, type 2 diabetes, and even certain cancers.
Despite the benefits, most Americans still aren’t getting enough. According to Real Simple, men should aim for 38 grams of fiber daily and women 25 grams—but the majority fall short. The solution? Add more fiber-rich foods to everyday meals.
Here are nine foods Real Simple highlights that nutrition experts say they rely on daily:
Frozen Raspberries (6g per cup)
Affordable and convenient, frozen berries pack antioxidants and fiber while lasting longer than fresh fruit.
Chickpeas (13g per cup, cooked)
These shelf-stable legumes add soluble fiber to salads, soups, and grain bowls.
Avocado (10g per cup)
Creamy and versatile, avocado works in dips, smoothies, or simply sliced with a sprinkle of salt.
Whole-Grain Bread (3–5g per slice)
An easy way to boost fiber intake while serving as the perfect base for lean proteins and veggies.
Quinoa (7g per ½ cup uncooked)
Technically a seed but cooked like a grain, quinoa is rich in both fiber and protein.
Ground Flaxseed (4g per 2 tbsp)
A go-to add-in for smoothies, oatmeal, or pancake batter—plus a source of omega-3s.
Canned Pumpkin (7g per cup)
Not just for pie, pumpkin can enhance muffins, pancakes, smoothies, or even chili.
Chia Seeds (10g per 2 tbsp)
When soaked, chia seeds form a gel-like texture that promotes regular digestion.
Brown Rice (3g per ½ cup uncooked)
A healthier alternative to white rice, offering whole-grain fiber for steady energy.
The takeaway: As Real Simple notes, small changes—like adding seeds to breakfast or swapping in whole grains—can help you close the fiber gap and reap lasting health benefits.
This story was originally reported by Men’s Fitness on Sep 29, 2025, where it first appeared in the News section. Add Men’s Fitness as a Preferred Source by clicking here.
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