Fiber is the ultimate dietary multitasker, delivering a host of health benefits for the body — from lowering cholesterol and cancer risk, to promoting satiety and relieving constipation.
But most Americans are missing out on those benefits.
Only 5% of the U.S. population eats the recommended amount of fiber, the National Institutes of Health notes.
Eating the right snacks is an easy way to boost fiber intake. One fruit in particular can help.
Dietitian Tip of the Day: Eat Raspberries to Reach Your Fiber Needs
The red berries are packed with fiber so they’re an ideal way to meet your daily goal.
“The 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.
That simple habit would provide 8 grams of fiber, getting you closer to the daily recommended amount.
Why It Matters
Adults should eat 25 to 38 grams of fiber per day, but most people fall short of that.
“Eating enough fiber on a daily basis is pivotal for overall health,” says registered dietitian Natalie Rizzo, nutrition editor for TODAY.
High-fiber foods 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.
They’re also among fruits highest in insoluble fiber, 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.
Besides fiber, raspberries deliver antioxidants, vitamin C, vitamin K, potassium, manganese and iron.
As part of the berry family, raspberries are nutrient-dense and low in calories.
How to Get Started
Raspberries are delicious on their own or as a topping for yogurt or oatmeal. They’re also great in smoothies and salads.
Fresh ones are in peak season in the summer, but they’re usually available in grocery stores year-round. Frozen raspberries are just as nutritious, dietitians say, and usually more affordable.
For more ideas on how to get more fiber, download the Start TODAY app to get meal plans and more healthy snack tips.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.