03/24/2026
For our final week of National Nutrition Month, let’s focus on building fiber-rich habits!🌱More than 90% of women and 97% of men aren’t getting enough fiber 😳Adding fiber at every meal and snack can help close this gap, supporting fullness and reducing chronic disease risk.
🙌Daily fiber goals (National Academy of Medicine):
• Women 50+: 21g | ≤50: 25g
• Men 50+: 30g | ≤50: 38g
Ashley's recommendation for easy ways to boost fiber:
🥗 Tofu & Lentils
Plant proteins with 3g–9g fiber per ½ cup. Add to soups, salads, tacos, stir-fries, smoothies, or swap for meat.
🥦 Broccoli & Artichokes
5g–10g fiber per cooked cup. Roast, toss into salads, soups, or stir-fries.
🥄 Flax & Chia Seeds
5g–10g fiber per 2 Tbsp. Mix into yogurt, oatmeal, salads, or smoothies.
🍓 Strawberries & Raspberries
3g–8g fiber per cup. Enjoy as snacks or add to yogurt, cereal, desserts, or meals.
💚Small changes = big impact. Let’s close the fiber gap together!