Fiber is the ultimate dietary multitasker, delivering a host of health benefits for the body \u2014 from lowering cholesterol and cancer risk, to promoting satiety and relieving constipation.<\/p>\n
But most Americans are missing out on those benefits. <\/p>\n
Only 5% of the U.S. population eats the recommended amount of fiber, the National Institutes of Health notes<\/a>.<\/p>\n Eating the right snacks is an easy way to boost fiber intake. One fruit in particular can help.<\/p>\n Dietitian Tip of the Day: Eat Raspberries to Reach Your Fiber Needs<\/p>\n The red berries are packed with fiber so they\u2019re an ideal way to meet your daily goal.<\/p>\n \u201cThe easiest thing to do is go buy a ton of raspberries, put them in your fridge and have half a cup with breakfast and have half a cup as an afternoon snack,” Caroline Susie, a registered dietitian based in Dallas, previously told TODAY.com<\/a>.<\/p>\n That simple habit would provide 8 grams of fiber, getting you closer to the daily recommended amount.<\/p>\n Why It Matters<\/p>\n Adults should eat 25 to 38 grams of fiber per day<\/a>, but most people fall short of that.<\/p>\n \u201cEating enough fiber on a daily basis is pivotal for overall health,\u201d says registered dietitian Natalie Rizzo, nutrition editor for TODAY.<\/p>\n High-fiber foods<\/a> are key, and raspberries “are the highest whole-food source of fiber,” Theresa Gentile, a spokesperson for the Academy of Nutrition and Dietetics, previously told TODAY.com.<\/p>\n They\u2019re also among fruits highest in insoluble fiber<\/a>, the type that doesn’t dissolve in water and remains intact as it passes through the stomach. This helps prevent constipation by bulking up the stool and helping to move food through the digestive tract.<\/p>\n Besides fiber, raspberries deliver antioxidants, vitamin C, vitamin K, potassium, manganese and iron.<\/p>\n As part of the berry family<\/a>, raspberries are nutrient-dense and low in calories.<\/p>\n How to Get Started<\/p>\n Raspberries are delicious on their own or as a topping for yogurt or oatmeal. They\u2019re also great in smoothies and salads.<\/p>\n Fresh ones are in peak season in the summer, but they\u2019re usually available in grocery stores year-round. Frozen raspberries are just as nutritious, dietitians say, and usually more affordable.<\/p>\n For more ideas on how to get more fiber, download the Start TODAY app<\/a> to get meal plans and more healthy snack tips.<\/p>\n