Fiber Frontiers: Surprising Foods That Boost Your Daily Fiber
Americans commonly fall short on fiber (only ~5% meet the 25–34 g daily target; average intake is 10–15 g). A high-fiber diet supports digestion, stable blood sugar, satiety, and heart health, and may lower risks of colorectal cancer and other diseases. The piece notes that some foods are surprisingly low in fiber (e.g., lettuce, celery, watermelon) while others boost intake—avocados, beans and lentils, raspberries, quinoa, broccoli, pears, and chia seeds. It also reminds us that dairy has no fiber, so pair high-fiber plant foods with dairy, and to increase fiber gradually with adequate water while enjoying a variety of whole, plant-based sources.