America’s biggest nutrient gap isn’t protein — and more than 9 in 10 adults fall short on it

by Adrienne Erin

McDonald’s now puts protein badges on its menu. Your yogurt, coffee, cereal and even pasta promise “high protein.” The new federal dietary guidelines tell Americans to put protein at the center of every meal. You’d think protein was the nutrient Americans are most desperately missing. It isn’t. The nutrient most of us fall short on is fiber, and the gap is enormous.

Key Takeaways

  • More than 90% of American women and 97% of men don’t get the recommended amount of dietary fiber. The average adult eats about 15 grams a day, roughly half the target.
  • Most American adults already eat close to the new, higher protein targets in the 2025–2030 Dietary Guidelines. One important exception: some older women fall short.
  • Eating 25 to 29 grams of fiber a day is linked to a 15% to 30% lower risk of early death, heart disease, stroke, type 2 diabetes and colorectal cancer, according to a major review in The Lancet.
  • Closing the gap is cheap and simple: beans, lentils, oats, berries, vegetables, nuts and seeds.
  • Add fiber gradually and drink more water as you do, to avoid bloating.

The protein boom

Protein is having a moment. In April 2026, McDonald’s began showing protein badges on 17 items in its app and ordering kiosks, and last month the chain said it’s exploring more protein-focused items, including grilled chicken wraps, egg bites and bowls. Chipotle has introduced a protein menu, and Papa John’s is testing a protein crust.

The federal government added fuel. The 2025–2030 Dietary Guidelines for Americans, released in January, raised the protein target from 0.8 grams per kilogram of body weight per day to 1.2 to 1.6 grams.

Yet most Americans were already eating plenty. According to a perspective in The Journal of Nutrition, most American adults consume about 1.1 to 1.3 grams per kilogram per day, close to or within the new range. Stanford Medicine notes that U.S. men typically eat around 90 to 100 grams of protein a day and women 65 to 75 grams. FactCheck.org reached a similar conclusion: many Americans already meet the new goal.

The nutrient almost no one gets enough of

Fiber is the opposite story. According to the U.S. Department of Health and Human Services, more than 90% of women and 97% of men don’t meet the recommended daily intake. Most people get around 15 grams a day.

How much do you need? Recommendations are based on about 14 grams per 1,000 calories, which works out to roughly 25 grams a day for women and 38 grams for men. Because older adults typically eat fewer calories, targets after age 50 are a bit lower, about 21 grams for women and 30 grams for men. Even so, most people over 50 still fall well short.

Ironically, the new guidelines’ redesigned food pyramid places high-fiber whole grains at the narrow bottom, as the smallest food group, even though the written guidelines still encourage whole grains. Many nutrition experts worry the protein push could crowd out fiber-rich foods further.

Why fiber matters so much

Fiber is the part of plant foods your body can’t fully digest. Soluble fiber, found in oats, beans and apples, forms a gel that slows how quickly sugar enters your bloodstream and helps lower cholesterol. Insoluble fiber, found in whole grains, nuts and vegetable skins, adds bulk and keeps you regular. Fiber also feeds the beneficial bacteria in your gut.

The evidence for its benefits is strong. A large series of reviews published in The Lancet in 2019, covering 185 observational studies and 58 clinical trials over nearly 40 years, found that people who ate the most fiber had a 15% to 30% lower risk of dying early from any cause or from heart disease. They also had lower rates of coronary heart disease, stroke, type 2 diabetes and colorectal cancer, compared with people who ate the least. The biggest benefits appeared at 25 to 29 grams a day, and the data suggested more could be even better. In the clinical trials, higher fiber intake also lowered body weight, blood pressure and cholesterol.

A caution for older women: don’t skip protein either

This isn’t a case of fiber good, protein bad. Protein helps preserve muscle as you age, which protects strength, balance and independence. And not everyone gets enough. The Journal of Nutrition perspective notes that about 20% of older women eat less protein than the long-standing recommended minimum.

The best fix often solves both problems at once. Beans, lentils, peas, nuts, seeds and soy are rich in both protein and fiber. Most animal proteins, including the burgers and chicken highlighted on fast-food menus, contain no fiber at all.

Easy ways to close the fiber gap

Fiber amounts below are approximate:

  • Lentils or beans (½ cup cooked): about 7 to 8 grams
  • Raspberries (1 cup): about 8 grams
  • Chia seeds (2 tablespoons): about 10 grams
  • A medium pear with the skin: about 5 to 6 grams
  • Oatmeal (1 cup cooked): about 4 grams
  • Broccoli (1 cup cooked): about 5 grams
  • Half an avocado: about 5 grams

A bowl of oatmeal with raspberries and chia at breakfast alone can deliver more than 20 grams.

What to do with this information

Track your fiber for a few days. Most food labels list it under total carbohydrates. A food with 20% or more of the Daily Value is considered high in fiber.

Increase slowly. Add a few grams a day over a couple of weeks, and drink more water. A sudden jump can cause gas, bloating and cramps.

Choose whole foods first. Supplements and fiber-fortified snacks can help, but whole foods also provide vitamins, minerals and other plant compounds.

Talk to your doctor if you have a digestive condition, such as inflammatory bowel disease or a history of bowel obstruction, before making big changes.

Keep your protein, but make it work double. Swapping some meat for beans or lentils a few times a week adds fiber without sacrificing protein.

This article is for general information and isn’t a substitute for advice from your doctor or a registered dietitian.

Sources:

Adrienne Erin

Adrienne holds a Bachelor of Science in Kinesiology, where she developed a strong foundation in exercise physiology and human nutrition. Before joining DailyHealthPost, she spent several years writing about health and wellness topics, translating nutrition and fitness research into practical guidance for everyday readers.

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