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The high-protein obsession reigned supreme last year, but if you ask me, fiber is about to have its long-overdue moment in 2026. Research has consistently shown that Americans are chronically low on fiber, with one study finding that fewer than one in 10 U.S. adults meet their daily fiber recommendation. Yikes.
Fiber is the part of plant foods your body can’t fully digest or absorb, according to Mayo Clinic. Unlike fats, proteins, and carbohydrates like starches and sugars that your body breaks down and uses for energy, fiber mostly moves through your digestive system intact. As it passes through the stomach, small intestine, and colon, it helps keep digestion running smoothly. A fiber-rich diet has been linked to better gut health, lower cholesterol levels, and increased satiety, which can support healthy weight management.
Eating a fiber-rich diet also has a significant impact on heart health. Men’s Journal spoke with a cardiologist and a registered dietitian nutritionist to break down the best ways to get more fiber into your day through heart-healthy snacks. Before you reach for that bag of protein popcorn, consider a fiber-dense snack built from real, whole foods.
Why Does Fiber Matter for Heart Health?
Fiber has long been linked to better heart health. One study found that higher fiber intake, particularly from cereal grains, was associated with lower levels of inflammation. Even a mere five-gram increase in daily fiber was linked to significantly lower blood levels of C-reactive protein (CRP), a byproduct of inflammation that tracks closely with heart attack risk.
Another study shared by the American Heart Association found that greater intake of fiber-rich foods can substantially reduce the risk of coronary heart disease, with an especially strong protective effect against coronary death in middle-aged men who smoke.
“Greater fiber intake helps improve blood pressure management and insulin resistance, each being a significant contributor to long-term heart health and disease prevention,” says Welz’s medical advisor, Kezia Joy, RDN.
How Much Fiber Should I Eat Every Day?
The general recommendation for daily fiber intake is about 14 grams of fiber for every 1,000 calories consumed, per the National Academy of Medicine. This works out to roughly 28 to 34 grams per day for men and 25 to 28 grams of fiber per day for women.
The Best Fiber-Rich Snacks for Heart Health, According to Cardiologists
Raw Vegetables and Healthy Fat-Based Dip
Getty Images/ Enrique Díaz / 7cero
Celery, carrots, cucumbers, and cauliflower are excellent fiber-rich snacks that support both gut and heart health, according to Jack Wolfson, D.O., founder of Natural Heart Doctor. The fiber helps bind cholesterol in the digestive tract, while the crunch satisfies snacking habits without spiking blood sugar.
Pairing the vegetables with tahini or olive oil-based dips improves nutrient absorption and provides heart-protective monounsaturated fats.”It satisfies the desire for crunch while nourishing the arteries,” Wolfson says.
Oats
Getty Images/ pocketlight
Oats contain beta-glucans, which are soluble fibers that have been proven to lower LDL (bad) cholesterol and help maintain healthy blood lipids. Joy recommends eating a serving of oats at least five times a week to reap their cardiovascular health benefits.
“Oat-based products work through the process of binding cholesterol in the digestive system to form a gel-like substance, slowing down the rate at which the body digests food, therefore assisting with removing excess cholesterol from the body,” Joy says.
With this in mind, it’s most beneficial to consume oats in their least processed forms, like rolled or steel-cut. Overnight oats with milk or yogurt also allow for hydration of the oat fiber and increase its ability to digest.
Roasted Sweet Potato Wedges
Getty Images/ Nata Serenko
Sweet potatoes are a powerful fiber-rich snack that also delivers potassium, beta-carotene, and antioxidants, all of which support blood pressure regulation and vascular health. When roasted with olive or coconut oil, sweet potatoes provide a satisfying, nutrient-dense alternative to processed snacks. Plus, they’re delicious.”Fiber works through the gut,” Wolfson explains. “When the gut is supported, the heart follows.”
Related: Chia Milk Is Here—And It’s Packed With Protein, Fiber, and Omega-3s
Fiber-Rich Foods
If none of the options above tickle your fancy, the following foods are also rich in fiber and can be easily added to meals and snacks:
Nuts and seedsBerriesApplesEdamameChia seeds PearsArtichokesBrussels sproutsGround flaxseed
“When you use multiple different types of fiber, this creates diversity in the various types of gut bacteria,” Joy explains. “With evidence linking diversity of gut bacteria to overall heart health, it can be much simpler to achieve your recommended daily intake of fiber using many rather than one source.”
Related: Disrupted Circadian Rhythms May Increase Risk of Heart and Metabolic Disease, Study Finds
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