The Fiber Gap Is Making Headlines: What Heart Experts Want You to Know

What You'll Learn

• What the American College of Cardiology has to say about fiber

• How many of us are getting enough fiber

• Why fiber matters for your heart and your gut

• Which foods can help you get there

• Simple ways to build more fiber into your day

We've been talking about the fiber gap for more than a decade. Some days it feels like we're up on the rooftop with a megaphone, hoping someone hears us. Now, new information on the fiber gap is making headlines, and it's worth a closer look.

On September 30, 2026, the American College of Cardiology (ACC) published a scientific statement on nutrition and heart health. Dietary fiber gets real attention in the statement, so let's dig in.

Quick background first. A scientific statement is an expert review of existing research, not a brand-new study. This one came from a committee chaired by Frank Hu, MD, PhD, of the Harvard T.H. Chan School of Public Health, who pulled together evidence from clinical trials, long-term studies, and lab research on how food affects heart health.

The statement calls fiber a nutrient of public health concern. In plain terms, most of us have a BIG fiber gap, and it matters. 

What Is A Fiber Gap? How Big Is It? 

The fiber gap is the difference between the recommended daily fiber intake and what we actually get. 

The ACC statement says that women ages 19 to 50 should get 25+ grams a day and men 38+ grams, yet average intake is only about 15 grams for women and 17 for men. This means only about 6% of Americans reach their daily goal. 

That 6% figure also caught the attention of outlets like ABC News’ Good Morning America.

Why Does Fiber Show Up in a Heart-Health Statement?

Fiber affects many of the things cardiologists watch. According to the statement, higher fiber intake is associated with lower blood pressure, blood sugar, total cholesterol, and LDL cholesterol. A high-fiber diet is also associated with a lower risk of coronary heart disease and stroke, and it helps you feel full, which can support healthy weight management. The authors say most of the benefit of dietary fiber is likely reached at 25+ grams per day, with additional benefit above that.

There's a gut connection, too. Fiber-rich foods are linked to lower levels of inflammation. When beneficial gut bacteria ferment fiber, they produce short-chain fatty acids, compounds that help reduce inflammation.

Which Foods Does the Statement Point To?

The focus is on fiber-rich foods like legumes, whole grains, fruits, vegetables, nuts, and seeds. Choose these in place of refined grains and other low-fiber foods that are high in added sugars and refined starches. They also fit plant-forward eating patterns like the Mediterranean and DASH diets, which the statement supports. 

Simple Ways to Add Fiber Throughout Your Day

Let's be honest: reaching high-fiber goals can be challenging with busy schedules. Our founder and registered dietitian, Kristin Hirano, reminds us to start small, be more intentional, and use tools to help close the fiber gap.

Your daily fiber doesn't have to arrive in one sitting, so build it into every meal and snack:

• Stir raspberries and chopped walnuts into plain Greek yogurt.

• Add white beans to your favorite vegetable soup.

• Toss roasted broccoli and pumpkin seeds with whole-wheat pasta. 

We believe everyone should get as much fiber as possible from whole, unprocessed foods. On days when it's difficult to reach high-fiber goals, just better.® prebiotic fiber can help fill in the gap. Stir it into your morning beverage, soups, sauces, and your favorite recipes. Each tablespoon adds 5 grams of fiber to your day! 

Pro Tip: Keep your water bottle handy. Living fiber-rich means staying hydrated! 

Let's Close the Gap, One Bite at a Time

The fiber gap is real, and every fiber-rich bite helps close it. Pick one small change today. Do it again tomorrow. Those bites add up faster than you'd think, and we'll be up on the rooftop cheering you on, megaphone in hand.

Want to dig deeper? Read the full statement here: Food and Health: Nutrition for Prevention and Management of Cardiovascular Disease

FAQ: Fiber and Heart Health

Q: What did the American College of Cardiology say about fiber?

A: Its scientific statement on nutrition and heart health calls fiber a nutrient of public health concern and cites that only about 6% of Americans meet the recommended intake.

Q: How much fiber do adults need?

A: For ages 19 to 50, the statement cites 25 grams a day for women and 38 grams a day for men. Needs vary by age and gender.

Q: Why does fiber matter for heart health?

A: The statement associates higher fiber intake with lower blood pressure, blood sugar, total cholesterol, and LDL cholesterol, along with a lower risk of coronary heart disease and stroke.