Health authorities recommend that adults consume 25-35 grams of fiber daily, but most Americans get less than half this amount, missing out on crucial protection against heart disease, diabetes, and certain cancers. Fiber helps regulate blood sugar levels, lowers cholesterol, supports healthy gut bacteria, and promotes satiety to help maintain a healthy weight. The best fiber sources include fruits with edible skins, vegetables, whole grains, beans, and nuts rather than processed fiber supplements. Gradually increase your fiber intake by adding one serving of fruits or vegetables to each meal, choosing whole grain breads and cereals, and including legumes in your weekly meal rotation.