97% of men and 90% of women fall short on fiber. Here's how experts say to fix it

More than nine in ten Americans are not eating enough fiber — and the gap between what most people consume and what the body needs is wide enough that experts say the fix has to be sneaky. Overhauling a diet is hard; tucking fiber into meals people already eat is not.

According to US government data cited by Business Insider, over 90% of women and 97% of men fall short of the advised 28 grams of fiber per day. The nutrient is found in plant foods — leafy greens, fruits, beans, nuts, and seeds — and plays a role in gut, heart, and metabolic health.

Emily Leeming, a gut microbiome scientist at King's College London and author of 'Fiber Power,' told Business Insider that different types of fiber boost health in different ways. Some slow the release of sugar into the bloodstream. Others feed beneficial microbes in the colon — the trillions of bacteria that make up the gut microbiome and affect overall health.

acting a bit like an obstacle course— Emily Leeming, gut microbiome scientist, King's College London

Experts across outlets including the Washington Post, EatingWell, Martha Stewart, and Viome converge on a handful of tactics that require minimal effort and don't dramatically alter the flavor or texture of familiar foods.

Leave the peel on. Leeming told Business Insider that keeping the skin on fruits and vegetables is one of the simplest upgrades available. A potato eaten with its skin contains roughly 3 to 4 grams of fiber — double that of a peeled one. A kiwi eaten skin-on delivers around 3.5 grams, compared with about 2 grams peeled.

It's less hassle and less washing up.— Emily Leeming, gut microbiome scientist, King's College London

Reach for dried fruit strategically. Because dehydration concentrates nutrients, dried fruit is higher in fiber per ounce than its fresh equivalent. According to Business Insider, 100 grams of raisins contain 3.7 grams of fiber; the same weight of grapes contains 0.9 grams. The trade-off is that sugar and calories are also concentrated, so Leeming recommends treating dried fruit as a high-fiber snack and watching portion size.

Sprinkle seeds into what you're already eating. Chia, flax, and hemp seeds can be stirred into yogurt, oatmeal, smoothies, or baked goods with little effect on taste, according to reporting from the Washington Post, EatingWell, and Martha Stewart. Leeming noted that ground flaxseeds work easily in bakes, and that dark chocolate, desiccated coconut, and ground almonds are also high-fiber additions to sweet dishes.

You can absolutely make having a sweet tooth work for you when it comes to fiber.— Emily Leeming, gut microbiome scientist, King's College London

Swap refined grains for whole-grain or legume-based versions. Chickpea pasta, for instance, is cited across outlets including EatingWell and Martha Stewart as a straightforward substitute that adds fiber without requiring a new recipe.

Add beans, lentils, or extra vegetables to dishes already in rotation. Stirring them into sauces, chilis, tacos, or grain bowls is a tactic recommended across the Washington Post, EatingWell, Martha Stewart, and Viome — foods that absorb surrounding flavors and don't announce themselves.

Layer small amounts across the day rather than loading fiber into one meal. Experts across outlets advise spreading intake across meals and snacks, and recommend increasing consumption gradually — roughly 5 grams extra per week — while drinking plenty of water to reduce the bloating that can come with a sudden jump in fiber.

The broader expert consensus — reflected across Viome, EatingWell, Martha Stewart, and Business Insider — is that the barrier to eating more fiber is rarely knowledge and more often habit, which is why low-friction additions tend to stick better than wholesale dietary changes.

Why it matters — With fewer than 1 in 20 Americans eating enough fiber — a nutrient tied to gut, heart, and metabolic health — small, sustainable habit changes rather than diet overhauls may be the most realistic path to closing the gap.

Reported by washingtonpost.com, viome.com, marthastewart.com, eatingwell.com, nytimes.com, businessinsider.com