Fiber is an essential part of a healthy diet, yet many people in the United States are not consuming enough. This plant-based complex carbohydrate helps lower cholesterol and reduces the risk of heart disease and strokes. Adults should aim for 25 to 30 grams of fiber per day, but the average intake is around 15 grams. With rising grocery prices, increasing fiber intake might seem difficult, but there are affordable ways to do so. One effective and cost-efficient way to boost fiber intake is by purchasing canned goods. Beans, such as navy beans and black beans, are excellent sources of both protein and fiber. A can of navy beans contains over 20 grams of fiber, while a can of black beans provides about 15 grams. These cans often cost under $2, making them a budget-friendly option. Cleveland Clinic registered dietitian Natalie Romito notes that black beans are versatile and inexpensive, fitting into a wide range of dishes, both hot and cold. Non-perishable items can also offer a quick and easy fiber boost. Steel-cut oatmeal, for example, can be used for both sweet and savory meals, such as breakfast with fruit, eggs, or vegetables. One packet of prepackaged steel-cut oats contains about four grams of fiber, and a box can cost under $6. Popcorn is another popular snack that is rich in fiber. A microwaveable package contains approximately five grams of fiber and costs less than $9. Many of the cheapest fruits in the grocery store are also high in fiber. A medium-sized banana has three grams of fiber, an apple has 4.5 grams, a pear has 5.5 grams, and a cup of raspberries contains 8 grams, according to the Mayo Clinic. These fruits are typically priced under $1 each. Making a fruit salad is a fun and easy way to increase fiber intake quickly. Adding fruit slices to pancakes or ice cream can also provide a healthy twist on a sweet treat.