Are Your Patients Getting Enough Micronutrients? Simple Ways to Boost Fiber Intake

Did you know that more than 5 billion people worldwide aren’t getting enough micronutrients like iodine, calcium, or vitamin E? And over 4 billion people are lacking iron, vitamin C, and folate, according to this study in The Lancet Global Health. 

While the study didn’t account for fortified foods or supplements, which could fill some gaps, the reality is clear:

Most of us aren’t meeting our needs through food alone.

Not surprisingly, when micronutrient levels are low, you can bet fiber is too. The USDA reports that a staggering 95% of Americans don’t get enough fiber. We’re supposed to aim for 25-35 grams a day, but on average, we’re only getting about 15 grams!!! Yikes!

I probably say, “eat more fruits and veggies” about 20 times a day.

But is it working?

Can YOU honestly say that you eat enough fruits and veggies?

What’s enough anyway?

Remember 5-A-Day? That means 5 portions of fruits and vegetables (combined) every day.

But the The MIND Diet (Mediterranean Intervention for Neurodegenerative Delay) breaks it down a little further.

• Six or more servings of green leafy vegetables per week, such as kale, collard greens, spinach, or romaine lettuce. Serving size: 1/2 cup of cooked vegetables or 1 cup raw vegetables.
• One serving of nonstarchy vegetables a day, such as asparagus, broccoli, cauliflower, carrots, bell peppers, tomatoes, green beans, or mushrooms a day. Serving size: 1/2 cup cooked vegetables or 1 cup raw vegetables.
• 2-5 servings of berries per week. Serving size: 1 cup.

But, it’s not enough to just TELL our patients to eat more fruits and veggies, help them figure out HOW.

Here are some ideas:

• Top yogurt, cereal or oatmeal with sliced fruit or frozen berries.
• Add apple chunks, pineapple, or grapes to tuna or chicken salad.
• Add pureed fresh fruit to pancakes, and waffles.
• Top salads with dried cranberries or raisins, or with sliced pears, oranges, nectarines, strawberries, or grapefruit.
• Add vegetables to sandwiches. Lettuce, tomatoes, cucumbers, bell peppers, and avocado slices are flavorful choices.
• Dip raw vegetables in low-fat salad dressing, hummus, or peanut butter.
• Toss raw or cooked broccoli and cauliflower with low-fat Italian dressing and Parmesan cheese and bake.
• Play with pizza toppings. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
• Keep ready-to-eat veggies on hand: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, or snap peas.
• Add grated, shredded or chopped vegetables such as zucchini, spinach, cauliflower, eggplant and carrots to pasta dishes, casseroles, soups, and stews.
• Make fruit your dessert: Top a banana with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts, coconut or peanut butter.

In conclusion, it’s clear that most of us aren’t getting enough essential nutrients or fiber—and this isn’t just a patient problem. It’s a global issue. But instead of simply telling patients to “eat more fruits and veggies,” we need to help them discover practical, easy ways to actually make it happen.

By breaking it down into manageable steps—like adding berries to yogurt or sneaking veggies into pizza—we can help our patients (and ourselves!) start closing that nutrient gap. Small, consistent changes can make a big difference over time.

So, next time you’re in clinic, challenge your patients to try just one new tip—and lead by example! Let’s make fruits, veggies, and fiber a more natural part of the conversation.