
Did you know that the average adult gets less than half the amount of fiber they need each day(1)? Most adults need between 30-35 grams, but only eat 16 grams. The statistics are similar for kids.
kids age 1-3 need 19 grams of fiber per day
kids age 4-8 need 25 grams of fiber per day
everyone else needs 25-35 grams of fiber per day
Here's 4 reasons to make sure you get enough fiber:
Not enough fiber = constipation.
Fiber is a prebiotic, it's food for the good bacteria in your body that helps your immune system
Fiber keeps you full longer
Fiber helps your heart stay healthy
Fiber is found in the following foods
whole grains (think whole wheat bread, brown rice, whole wheat pasta)
fruits + vegetables
nuts
beans
Here's a 5 of my favorite budget friendly high fiber foods:

1) APPLES!
4.4 grams of fiber
portable
lasts 2-3 weeks in the fridge!
Available year round.
My new favorite kind is called "cosmic crisp"

2) OATMEAL
4 grams in 1/2 cup
easy to cook
lasts a long time in the pantry
add 1/2 cup berries for another 4 grams fiber
add nuts for another 3 grams fiber

3) BANANA
3 grams in one banana
easy to mash for babies
add to smoothies
natural sweetener

4) BLACK BEANS
8 grams per 1/2 cup
easy to mash up for baby
perfect "finger food" for babies with pincer grasp
also a good source of iron
very inexpensive

5) WHOLE WHEAT BREAD
3-5 grams per slice
white bread has 0-1 grams
look at labels and choose the kind with the most fiber
"whole wheat" will have more fiber than just "wheat"
Want a list of more high fiber foods? Check out this link from the National Institute of Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948?p=1
References
(1) Hoy MK, Goldman JD. Fiber intake of the U.S. population: What We Eat in America, NHANES 2009-2010. 2014 Sep. In: FSRG Dietary Data Briefs [Internet]. Beltsville (MD): United States Department of Agriculture (USDA); 2010-. Dietary Data Brief No. 12. Available from: https://www.ncbi.nlm.nih.gov/books/NBK589559/
Fiber amounts of foods were obtained from Food Data Central from the United State Department of Agriculture https://fdc.nal.usda.gov/food-search