Brief
Experts say most Americans lack enough fiber and list cheap ways to boost intake
Nutritionists outline inexpensive foods that can help Americans reach the 25‑30 gram daily fiber goal.
By Felo News Desk · Published
Nutrition experts say about 95 % of Americans fall short of the recommended 25‑30 grams of fiber per day, averaging roughly 15 grams, according to a report by Independent.co.uk on September 28, 2026.
To close the gap without raising grocery bills, the outlet cites several low‑cost options. Canned beans, especially navy beans (over 20 g per can) and black beans (about 15 g), are highlighted as inexpensive protein‑rich sources. Cleveland Clinic registered dietitian Natalie Romito told Independent that black beans are “versatile and inexpensive.”
Shelf‑stable items such as steel‑cut oatmeal provide around four grams of fiber per packet, with a box typically under $6, per University of Rochester Medicine. A microwaveable popcorn pack offers roughly five grams of fiber for less than $9.
Fruit remains a cheap fiber boost: a medium banana supplies three grams, an apple 4.5 g, a pear 5.5 g and a cup of raspberries eight grams, according to the Mayo Clinic, each usually priced under $1.
Key facts
- 95% of Americans consume only about 15 grams of fiber daily, below the 25‑30 gram recommendation. (independent.co.uk)
- A can of navy beans contains over 20 grams of fiber; a can of black beans about 15 grams. (independent.co.uk)
- One packet of steel‑cut oatmeal provides roughly four grams of fiber and costs under $6. (independent.co.uk)
- A microwaveable popcorn pack offers about five grams of fiber for less than $9. (independent.co.uk)
- A medium banana, apple, pear and a cup of raspberries provide 3 g, 4.5 g, 5.5 g and 8 g of fiber respectively, each typically under $1. (independent.co.uk)
Sources
- [1] independent.co.uk — originally reported as “When in doubt, can it out: Tips from experts on ensuring a fiber sufficient diet”
