Most of us are not getting enough fiber, and our bodies notice. Studies show that about 95% of Americans fall short of daily fiber goals. That is a lot of missed benefits for something so easy to fix.
How much fiber do you need?
The general target is about 25 grams per day for women and 38 grams for men, or roughly 14 grams per 1,000 calories. Most people average only 15–16 grams. The good news is that you do not have to overhaul your diet overnight. Start small, add fiber gradually, and drink plenty of water to help your body adjust.
Soluble vs. insoluble: what’s the difference?
Soluble fiber helps steady energy and support heart health, while insoluble fiber keeps things moving and supports regularity. Most fruits naturally give you a mix of both—think apples, berries, citrus, and even the skins of pears and other produce.
Why “fiber from fruit” hits differently
Fiber from fruit comes with vitamins, water, and antioxidants that work together. For example, fruit pectin—a soluble fiber found in apples and citrus—can help support heart health. Unlike juice, whole fruit keeps that fiber intact.
Fruit fiber also tends to be gentler and more satisfying, offering a naturally sweet way to reach your goals without added sugar. It’s one of the simplest daily habits to feel better from the inside out.
Small changes that make a big difference
Start with little swaps that stick.
- Add fresh or frozen fruit to your breakfast or smoothie.
- Keep a Mini Fruit Bar in your bag or desk drawer for a quick, fruit-first fix.
- Sprinkle Fruit Crunchables over yogurt or oatmeal for a satisfying crunch.
- Choose fruit as your afternoon pick-me-up instead of something ultra-processed.
Even adding one extra serving of fruit a day can nudge your fiber intake higher without overthinking it.
That’s it. makes it simple and delicious
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Fruit Bars + Mini Fruit Bars
Real fruit, only two ingredients, and no added sugar and packed with 2-4g of fiber from fruit. Perfect for lunchboxes, travel, or everyday snacking. -
Fruit Crunchables
Light, crunchy, and packed with 2-3g of fiber from fruit in each pouch. Enjoy them straight from the pouch or as a yogurt topper.
