🍐🥑 Only about 5% of Americans get enough fiber. Here's how to join them. Eating enough fiber is linked to a lower risk of heart disease, type 2 diabetes, certain cancers, and digestive conditions. Much of that benefit comes from how fiber feeds the good bacteria in your gut. 🦠 The goal is about 25 grams a day for women and 38 for men, but many people average only about 14. If you're low right now, add fiber gradually and drink plenty of water to avoid bloating. Start small: add just 1 or 2 new fiber sources to your day. Think an orange instead of OJ, or whole wheat bread instead of white. 🍞 🔗 Click the link in bio for the full high fiber foods chart. #fiber #guthealth #highfiberfoods #healthyeating #nutrition Before you read it, we reviewed it. Article Medically Reviewed By: Kim Rose-Francis, RDN, CDCES, LD Article Review Date: 5/18/2026 Source: Panoff, L. (May 18, 2026). What Are High Fiber Foods? Chart, Fiber Needs, and More. Healthline. healthline.com/nutrit...