Nearly all Americans fail to eat enough of this actual superfood

Instead of munching on fruits, vegetables, beans, nuts, and seeds, more than half of the calories Americans consume come from ultra-processed foods. On any given day, nearly 40 percent of Americans eat fast food. These prepared and processed meals tend to be low in fiber, or even fiber free. 

Fiber is a group of different kinds of plant-based carbohydrates that affect our gastrointestinal tract in myriad ways:

• fiber can be soluble (meaning it dissolves in water);
•  viscose (gel-forming);
• fermentable (bacteria can metabolize it).

Consider snacking on whole fruits, replacing white bread with whole-grain alternatives, eating potatoes with the skins on, and tossing berries, nuts, and seeds on your yogurt, cereals, or salads, Lots of small changes can add up. If you like smoothies, throw your fruits, veggies, and nuts in a blender. Even baking does not destroy most fibers.