Why Most Adults Still Aren't Eating Enough Fibre for Better Health

Fibre plays a key role in maintaining good health, yet most adults fail to eat enough of it. For over a decade, US dietary guidelines have recommended older women consume 21–30 grams daily, while men should aim for 30–38 grams. These targets remain unchanged since 2015, reflecting the nutrient's lasting importance for digestion, heart health, and disease prevention.

The benefits of a high-fibre diet are well documented. Studies link adequate intake to lower risks of diabetes, heart disease, and digestive issues. It also helps reduce inflammation and keeps bowel movements regular.

For those looking to boost their fibre, small changes at each meal can make a difference. Breakfast offers an easy start: adding nuts, seeds, or fresh fruit to oatmeal, or choosing a high-fibre cereal. Lunch can include whole wheat bread in sandwiches or extra vegetables in salads.

At dinner, fibre-rich options like bean-based stews, vegetable soups, or salads with legumes provide a simple upgrade. Snacks can also contribute—fresh fruit, popcorn, whole wheat crackers, or a handful of nuts all add fibre without much effort.

However, increasing intake too quickly can cause bloating or discomfort. Experts advise a gradual approach over several weeks. Drinking plenty of water is equally important, as fibre absorbs liquid to work effectively in the body.

Despite its proven advantages, fibre remains underconsumed by many. Meeting the daily recommendations—21 grams for older women and 30 grams for older men—can be achieved with simple dietary tweaks. Over time, these adjustments may lead to better digestion, improved heart health, and a lower risk of chronic conditions.