Experts say 95% of Americans don't get enough fiber. Adults typically need 25–30 grams daily, but most consume about 15; canned beans, oatmeal, popcorn and fruit offer budget-friendly options, with bean cans often under $2 and listed fruits under $1 each.
A can of navy beans has more than 20 grams of fiber, while black beans have about 15 grams, according to The Independent’s review of online products. A packet of prepackaged oats has around 4 grams, according to the University of Rochester Medicine; boxes can cost under $6, depending on the type. A microwave popcorn package has about 5 grams, and a box costs less than $9.
Mayo Clinic figures cited in the article put fiber at 3 grams in a medium banana, 4.5 in a medium apple, 5.5 in a pear and 8 grams in a cup of raspberries; none of these fruits costs more than $1 individually. Experts say fiber can help lower cholesterol and reduce the risk of heart attacks and strokes.
