95 percent of Americans don't eat enough fiber, plant foods can boost intake

New data shows most Americans fall short of recommended fiber intake. The article highlights the best vegan sources of fiber and explains why some vegetarians may also be deficient in this essential nutrient.

New data shows 95 percent of American adults fall short of the recommended fiber intake while a market forecast predicts consumers will move away from extreme fiber regimens toward diverse plant-based diets. The USDA estimates the shortfall and Mintel's 2026 Global Food & Drink Predictions describes a shift from maximisation to balance by 2030. The fiber gap Fiber is a type of carbohydrate that the body cannot digest. It feeds gut-friendly bacteria, supports digestive health and helps lower cholesterol. The FDA sets the daily value at 28 grams for adults on a 2,000-calorie diet though this varies by age and sex. Plantbasednews.org reports the recommended daily intake is around 30 grams. The USDA estimates 95 percent of American adults do not get enough fiber. Plantbasednews.org adds that 96 percent of people in the UK also fall short. Constipation is the most common symptom of low intake but it can also signal dehydration. Nichole Dandrea-Russert, MS, RDN, author of The Fiber Effect, tells VegNews that inadequate fiber can lead to gut dysbiosis, an imbalance of bacteria that causes short- and long-term inflammation. This can drive digestive issues, elevated cholesterol, blood sugar imbalances, mood swings and other lifestyle diseases. Studies show fiber lowers cholesterol and blood pressure, helps manage blood sugar and reduces the risk of Alzheimer's disease and certain cancers. It also aids weight management, supports hormonal balance and mental health and lowers cortisol, the stress hormone. Soluble fiber gels in the intestinal tract and lowers LDL cholesterol. Insoluble fiber adds bulk and speeds waste through the gut. Fermentable fibers, often called prebiotics, are broken down by gut bacteria to produce short-chain fatty acids including butyrate, acetate and propionate. These help transport minerals such as iron, calcium and magnesium and research suggests they could suppress chronic inflammation. Plant sources and trends All plant foods contain fiber but animal products contain zero. Vegans generally get enough fiber if they eat a variety of whole plant-based foods. Dandrea-Russert tells VegNews that vegan processed foods such as meats and cheeses are better for human and planetary health than traditional meat and dairy but most are made with processed components of whole foods. When whole foods are processed fiber is often left behind. Three ounces of unprocessed coconut meat contains eight grams of fiber while the same amount of coconut oil contains none. She recommends enjoying processed vegan foods in moderation and adding benefits such as using whole grain bread instead of white. Checking labels for fiber content on vegan meat also helps. Legumes are a powerhouse food good for heart health and many are a good source of iron and calcium. Edamame provides eight grams of fiber and 17 grams of protein per cup according to Dana Ellis Hunnes, PhD, MPH, RD, author of Recipe for Survival. She says this helps older adults who worry about getting enough protein. All legumes are good fiber sources. Beans, lentils, nuts, fruits and vegetables are simple ways to reach the recommended daily amount. Plantbasednews.org reports that Google searches for fibermaxxing rose 170 percent year on year while data from Worldpanel by Numerator showed UK fiber consumption fell 0.5 percent from 2025 to 2026. Fibermaxxing focuses on optimisation and tends toward extremes with some influencers suggesting up to 100 grams daily. Eating too much fiber too quickly can cause gastric distress with no additional benefits. A healthcare professional should be consulted before making significant diet changes. A September study found reducing red and processed meat consumption in favour of plant foods could reduce chronic disease cases and promote longevity.

Read source: VegNews