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Join today<\/a><\/p>\n \n Already a member? Your support helps us to tell the story<\/p>\n From reproductive rights to climate change to Big Tech, The Independent is on the ground when the story is developing. Whether it’s investigating the financials of Elon Musk’s pro-Trump PAC or producing our latest documentary, ‘The A Word’, which shines a light on the American women fighting for reproductive rights, we know how important it is to parse out the facts from the messaging.<\/p>\n At such a critical moment in US history, we need reporters on the ground. Your donation allows us to keep sending journalists to speak to both sides of the story.<\/p>\n The Independent is trusted by Americans across the entire political spectrum. And unlike many other quality news outlets, we choose not to lock Americans out of our reporting and analysis with paywalls. We believe quality journalism should be available to everyone, paid for by those who can afford it.<\/p>\n Your support makes all the difference.Read more<\/p>\n Fiber<\/a> is a critical component of our daily diet<\/a> \u2013 but experts say 95 percent of Americans just aren\u2019t getting enough<\/a>.<\/p>\n The plant-based complex carbohydrate can help people lower cholesterol levels<\/a> and reduce the risk of life-threatening heart attacks and strokes<\/a>. <\/p>\n Experts say adults typically need between 25-30 grams daily for optimal health, though most adults currently consume just around 15 grams.<\/p>\n And with the rising cost of groceries<\/a>, it may seem challenging and expensive to up your intake of fiber or fiber-rich products.<\/p>\n Fortunately, you don\u2019t need to break the bank to add more fiber to your diet. <\/p>\n Can it<\/p>\n One tried and true method to get fiber and spend less is to buy canned goods. <\/p>\n Beans pack a quick nutritious punch, and are high in both protein and fiber.<\/p>\n Navy beans are the most fiber-rich, with over 20 grams per can, and a can of black beans has about 15 grams, according to The Independent\u2019s review of several online products.<\/p>\n The cans often cost under $2.<\/p>\n \u201cLike most legumes, black beans are versatile and inexpensive,\u201d Cleveland Clinic registered dietitian Natalie Romito said in a statement<\/a>. <\/p>\n \u201cThey shine in many types of dishes, and they\u2019re great hot or cold.\u201d<\/p>\n Stocked shelves<\/p>\n Products that can last for awhile on a shelf can make for a quick fiber boost at morning, noon or night. <\/p>\n Steel-cut oatmeal can be served for a sweet or savory breakfast with fruit or eggs and veggies.<\/p>\n One packet of prepackaged oats has around four grams of fiber, according to the University of Rochester Medicine<\/a>.<\/p>\n A box can cost under $6, depending on what kind you buy.<\/p>\n Popcorn is a favorite fiber-rich snack \u2014 especially on movie night.<\/p>\n There\u2019s around five grams of the snackable treat in a microwaveable package and a box costs less than $9.<\/p>\n Fruity fiber<\/p>\n Some of the cheapest fruits at the grocery store are also the most fiber-rich.<\/p>\n
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Fiber is a crucial part of any diet. There are several affordable ways to get more without spending too much (AFP via Getty Images)<\/p>\n![\"A](\"https:\/\/www.newsbeep.com\/nz\/wp-content\/uploads\/2026\/09\/GettyImages-1438753646.jpeg\")
A package of popcorn for movie night has around five grams of fiber (Getty Images)<\/p>\n