Nearly all Americans fail to eat enough of this actual superfood

Obesity and its associated disorders, such as diabetes and high cholesterol — when they are fed a high-fat diet. But when fiber was added to the high-fat diet, most of that metabolic syndrome went away.

Gel-forming fibers like psyllium, for example, hold on to water. So if your stool is hard, they can help soften it, Chey said. “If your stool is too loose, the water-absorbing capacity can add form.”

Fermentable fibers can exacerbate gas and bloating, so people who experience those symptoms might want to adjust their intake.

Morning

Two slices chunky wholegrain toast with apricot jam: 5 grams fiber

Two cups of black coffee: 0 fiber

1 small apple: 2 grams fiber

Lunch

Red beans and brown rice with salsa verde and hot sauce: 7 grams fiber

Large handful of unsalted peanuts: 2 grams fiber

2 cups tea with low fat milk: 0 fiber

1 carrot, raw: 2 grams fiber

2 small prunes:​ 1.5 grams fiber

Two cups of black coffee: 0 fiber

Evening

1 wholemeal Turkish pide bread: 2.5 grams fiber

2 cups of kale and white bean salad with tahini dressing: 8 grams fiber

1/3 eggplant with yoghurt dressing and pomegranate: 2 grams fiber

1 cob of corn: 2 grams fiber

2 lamb meatballs in 1 cup fennel/tomato sauce: 4 grams fiber

1 glass white wine: 0 fiber

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