Sound the alarm!

There are many healthy factors in our daily diet to keep in mind: calories, carbohydrates, protein, saturated fat, vitamins and minerals, to name a few

Did you forget about fiber? A lot of people do

"We've always known this, but it has to keep being rediscovered," said Joanne Slavin, a professor of food science and nutrition at the University of Minnesota in Minneapolis

Nutritionists have preached the idea for decades, it's featured in health magazines, and it's engraved on the packaging of cereals, many other foods, and dietary supplements

However, research shows that many Americans consume far less fiber than they need

These recommendations vary by age and gender, but Slavin says the average daily intake of fiber is 28 grams, "while the average intake is only around 14 grams

Fiber is a substance in plant foods that cannot be broken down and must pass through the body's system without being digested

Fiber has been shown to help prevent heart disease, diabetes, diverticulitis, inflammatory bowel syndrome, obesity, and colorectal cancer

But when people eat in a hurry, eat less fruits and vegetables and snack on processed foods, "you don't have a lot of good sources of fiber," says Judith Wylie-Rosett, who is a professor at the Albert Einstein College of Medicine in New York, specializing in the relationship between nutrition and disease

There are many ways to include more fiber in our diets

"Some people suddenly decide to increase their fiber intake all of a sudden and have side effects like feeling bloated and bloated," she said

Instead, Slavin and Wylie-Rosett recommend a gradual change on the road to a more fiber-friendly diet

• Choose breads, pastas, and cereals made with whole grains, as well as brown rice

  
  

• Eat fruits like apples and oranges instead of juice

  
  

• Include vegetables in every meal, and include vegetables and beans in your daily recipes, especially beans, peas, and lentils

  
  

Slavin has been offering such advice for years, but it has been ignored

Slavin sees a growing trend of adding fiber to foods you didn't expect, from beverages to snacks to gummies
.

"If you want cookies, eat oatmeal cookies," she said
.
"It doesn't take a lot of fiber to have a real effect
.
Everyone, even the fast food industry, needs to be part of the solution
.
It's really important to have a lot of room for fiber in your diet
.
"