(BPT) - By Kourtney Johnson, RD, LD
Americans aren't getting enough fiber-rich foods. According to Johns Hopkins Bloomberg School of Public Health, "Ninety to ninety-five percent of Americans fall short of recommended dietary fiber intake, consuming about 15 grams daily of the recommended 25–38 grams."
kAmqC62<72DE :D 2 >:DD65 @AA@CEF?:EJ E@ :?4C62D6 7:36C :?E2<6 2?5 EJA:42= 3C62<72DE 7@@5D =:<6 7C@K6? H277=6D @C DF82CJ 46C62= AC@G:56 2=>@DE ?@?6]k^Am
kAmkDEC@?8m(9J :D :E :>A@CE2?E E@ 62E 7:36C :? E96 >@C?:?8nk^DEC@?8mk^Am
kAmp 7:36C\C:49 3C62<72DE D6ED E96 E@?6 7@C E96 52J[ AC@>@E:?8 DE23=6 6?6C8J[ :>AC@G65 5:86DE:@?[ 564C62D65 9F?86C 2?5 DE625J 3=@@5 DF82C]k^Am
kAmt2E:?8 7:36C :? E96 >@C?:?8 96=AD <66A J@FC 6?6C8J =6G6=D DE625J 3642FD6 :E 96=AD <66A 3=@@5 DF82C DE23=6] %9:D 2=D@ 564C62D6D 4C2G:?8D[ H9:49 :D <6J E@ =:>:E:?8 :?E2<6 @7 E96 9:89\DF82C 7@@5D H6 FDF2==J 4C2G6]k^Am
kAm*@F 42? :?4=F56 7:36C 2E 3C62<72DE :? 2 G2C:6EJ @7 H2JD] r@?D:56C E96 7@==@H:?8 :562D]k^Am
kAmkDEC@?8mt2DJ 9:89\7:36C 3C62<72DE :562Dk^DEC@?8mk^Am
kF= EJA6lQ5:D4Qmk=:mkDEC@?8mtK6<:6= $AC@FE65 vC2:? qC625 2?5 r6C62=k3C ^mk^DEC@?8mk^=:mkF= EJA6lQ4:C4=6Qmk=:m$AC@FE:?8 >2<6D :E 62D:6C E@ 5:86DE 7:36C[ 2?5 G:E2>:?D 2?5 >:?6C2=D 2C6 36EE6C 23D@C365]k^=:mk=:mqC62<72DE :562i EH@ D=:46D @7 tK6<:6= $AC@FE65 (9@=6 vC2:? k2 9C67lQ9EEADi^^HHH]7@@57@C=:76]4@>^AC@5F4E^3C625D^6K6<:6=\ch\DAC@FE65\H9@=6\8C2:?\3C625Q E2C86ElQ03=2?<Q C6=lQ?@7@==@HQm3C625k^2m E@AA65 H:E9 2G@425@ 2?5 2 D@7E\3@:=65 688]k^=:mk^F=mk=:mkDEC@?8m~2EDk3C ^mk^DEC@?8mk^=:mkF= EJA6lQ4:C4=6Qmk=:m%9:D 3C62<72DE 4=2DD:4 AC@G:56D 7@FC 8C2>D @7 7:36C :? 2 92=7 4FA @7 F?4@@<65 k2 9C67lQ9EEADi^^962=E9J]F452G:D]65F^62E:?8\H6==^?@FC:D9\=236=D^7:36CQ E2C86ElQ03=2?<Q C6=lQ?@7@==@HQm@2EDk^2m WH9:49 6BF2=D @?6 4FA 4@@<65X]k^=:mk=:mqC62<72DE :562i @G6C?:89E @2ED H:E9 49:2 D665D[ 36CC:6D 2?5 2 DA@@?7F= @7 2=>@?5 3FEE6Cj 2== E96D6 :?8C65:6?ED 4@?E2:? 7:36C]k^=:mk^F=mk=:mkDEC@?8mr9:2 D665Dk3C ^mk^DEC@?8mk^=:mkF= EJA6lQ4:C4=6Qmk=:m%H@ E23=6DA@@?D AC@G:56 `_ 8C2>D @7 k2 9C67lQ9EEADi^^HHH]>2J@4=:?:4]@C8^962=E9J\=:76DEJ=6^?FEC:E:@?\2?5\962=E9J\62E:?8^:?\56AE9^9:89\7:36C\7@@5D^2CE\a__d_hcgQ E2C86ElQ03=2?<Q C6=lQ?@7@==@HQm7:36Ck^2m[ A24<:?8 2 AF?49 :? 2 D>2== G@=F>6 @7 7@@5]k^=:mk=:mqC62<72DE :562i 49:2 AF55:?8 >256 E96 ?:89E 367@C6 H:E9 2=>@?5 >:=< 2?5 E@AA65 H:E9 >2?8@ @C 36CC:6D]k^=:mk^F=mk=:mkDEC@?8mq6CC:6Dk3C ^mk^DEC@?8mk^=:mkF= EJA6lQ4:C4=6Qmk=:mk2 9C67lQ9EEADi^^HHH]>2J@4=:?:4]@C8^962=E9J\=:76DEJ=6^?FEC:E:@?\2?5\962=E9J\62E:?8^:?\56AE9^9:89\7:36C\7@@5D^2CE\a__d_hcgQ E2C86ElQ03=2?<Q C6=lQ?@7@==@HQm#2DA36CC:6Dk^2m 4@?E2:? E96 >@DE 7:36C H:E9 6:89E 8C2>D A6C 4FA] $EC2H36CC:6D AC@G:56 E9C66 8C2>D 7@C E96 D2>6 2>@F?E]k^=:mk=:mqC62<72DE :562i 36CC:6D 25565 E@ J@8FCE[ >:I65 :?E@ @2E>62= @C 3=6?565 :?E@ 2 D>@@E9:6]k^=:mk^F=mk=:mkDEC@?8mu=2ID665k3C ^mk^DEC@?8mk^=:mkF= EJA6lQ4:C4=6Qmk=:m%H@ E23=6DA@@?D 92G6 7@FC 8C2>D @7 7:36C A=FD @>682\b 72EEJ 24:5D] vC:?5:?8 @C 4CFD9:?8 7=2ID665 >2<6D :E 62D:6C 7@C E96 3@5J E@ 23D@C3 ?FEC:6?ED[ 6DA64:2==J E96 @>682\b\4@?E2:?:?8 @:=]k^=:mk=:mqC62<72DE :562i 32<6 D665D :?E@ k2 9C67lQ9EEADi^^HHH]>2J@4=:?:4962=E9DJDE6>]@C8^9@>6E@H?\962=E9^DA62<:?8\@7\962=E9^7=2ID665\:D\?FEC:E:@?2==J\A@H6C7F=Q E2C86ElQ03=2?<Q C6=lQ?@7@==@HQm7=2ID665 >F77:?Dk^2m[ DE:C E96> :?E@ @2E>62= @C DAC:?<=6 E96> :?E@ J@8FCE]k^=:mk^F=mk=:mkDEC@?8m{68F>6Dk3C ^mk^DEC@?8mk^=:mkF= EJA6lQ4:C4=6Qmk=:mp=E9@F89 E96JVC6 ?@E 2 A@AF=2C 3C62<72DE 7@@5[ k2 9C67lQ9EEADi^^HHH]962=E9=:?6]4@>^?FEC:E:@?^2C6\3=24<\362?D\962=E9JR?FEC:E:@?Q E2C86ElQ03=2?<Q C6=lQ?@7@==@HQm3=24< 362?Dk^2m 8@ 8C62E H:E9 2 D2G@CJ >62= 2?5 4@?E2:? D6G6? 8C2>D @7 7:36C :? 2 92=7 4FA]k^=:mk=:mqC62<72DE :562i 255 362?D E@ D4C2>3=65 688D @C 3C62<72DE 3FCC:E@D @? tK6<:6= DAC@FE65 8C2:?[ 7=@FC=6DD k2 9C67lQ9EEADi^^HHH]7@@57@C=:76]4@>^AC@5F4ED^E@CE:==2DQ E2C86ElQ03=2?<Q C6=lQ?@7@==@HQmE@CE:==2Dk^2m]k^=:mk^F=mk^F=m
kAmkDEC@?8mw@H E@ DE24< 7:36C H:E9@FE @G6C92F=:?8 3C62<72DEk^DEC@?8mk^Am
k5:G DEJ=6lQ>2I\H:5E9i e__AIj H:5E9i e__AIjQmk5:G DEJ=6lQ>2I\H:5E9i e__AIj H:5E9i e__AIjQmk:>8 DC4lQ9EEADi^^HHH]3C2?5A@:?E4@?E6?E]4@>^:>286D^27eead7e\`c65\cfc4\gaf6\3d4h6dg``b74];A8Q 2=ElQtK6<:6= $AC@FE65 8C2:? 46C62= H:E9 7CF:E]Q H:5E9lQe__Q 3@C56ClQ_Q ^mk^5:Gmk5:G 4=2DDlQ{:DE:4=6r2AE:@?Q DEJ=6lQ7@?E\D:K6i ``AIjQmk^5:Gmk^5:Gm
kAm%@ 2G@:5 766=:?8 @G6CH96=>65 H96? :E 4@>6D E@ 255:?8 7:36C E@ J@FC >@C?:?8 >62=[ 4@?D:56C E96D6 E:AD]k^Am
kF= EJA6lQ5:D4Qmk=:mkDEC@?8m%@A J@FC 7@@5ik^DEC@?8m $E2CE H:E9 2 7:36C 32D6 WDF49 2D tK6<:6= DAC@FE65 8C2:? 46C62= @C @2EDX 2?5 255 EH@ 7:36C\C:49 E@AA:?8D] %96D6 4@F=5 36 2 92=7 4FA @7 C2DA36CC:6D 2?5 EH@ E23=6DA@@?D @7 49:2 D665D] *@FV5 86E 2 H9@AA:?8 `e 8C2>D 7C@> J@FC 3@H= @7 @2E>62= 2=@?6Pk^=:mk=:mkDEC@?8m$H2A 7@@5D @FEik^DEC@?8m $F3DE:EFE6 @?6 9:89\7:36C 7@@5 7@C 2 =@H\7:36C 6BF:G2=6?E] tI492?86 H9:E6 E@2DE 7@C DAC@FE65 8C2:? 3C625 @C 7=2G@C65 J@8FCE 62E6? 2=@?6 7@C A=2:? vC66< J@8FCE H:E9 7CF:E 2?5 7=2ID665]k^=:mk=:mkDEC@?8mq=6?5 7@@5D E@86E96Cik^DEC@?8m p55 2 E23=6DA@@? @7 8C@F?5 7=2ID665 @C 49:2 E@ D>@@E9:6D[ 32EE6CD @C @G6C?:89E @2ED] *@FV== 32C6=J ?@E:46 E96> H9:=6 62D:=J :?4C62D:?8 7:36C :?E2<6]k^=:mk=:mkDEC@?8m%9:?< 29625ik^DEC@?8m |2<6 7:36C\C:49 3C62<72DED E96 ?:89E 367@C6] ~AE:@?D =:<6 49:2 AF55:?8[ @G6C?:89E @2ED @C 7:36C\C:49 3C2? >F77:?D H:== 36 C625J 7@C J@F :? E96 >@C?:?8[ D2G:?8 J@F E:>6]k^=:mk=:mkDEC@?8mx?4C62D6 D=@H=Jik^DEC@?8m ~?6 @7 E96 3:886DE 4@?D:56C2E:@?D H96? :?4C62D:?8 7:36C :D E@ 5@ D@ D=@H=J] p55:?8 E@@ >F49 E@@ 72DE 42? 42FD6 3=@2E:?8 2?5 @E96C vx DJ>AE@>D] p55 E9C66 E@ 7:G6 8C2>D A6C H66< F?E:= J@F C6249 J@FC k2 9C67lQ9EEADi^^HHH]5:6E2CJ8F:56=:?6D]8@G^D:E6D^5672F=E^7:=6D^a_a_\`a^s:6E2CJ0vF:56=:?6D07@C0p>6C:42?D0a_a_\a_ad]A57Q E2C86ElQ03=2?<Q C6=lQ?@7@==@HQm52:=J 8@2=k^2m 32D65 @? 86?56C 2?5 286]k^=:mk^F=m
kAmkDEC@?8mw@H E@ A=2? 2 H66< @7 9:89\7:36C 3C62<72DEDk^DEC@?8mk^Am
k5:G DEJ=6lQ>2I\H:5E9i e__AIj H:5E9i e__AIjQmk:>8 DC4lQ9EEADi^^HHH]3C2?5A@:?E4@?E6?E]4@>^:>286D^d`ahf5dd\`342\c357\2e3h\fc55e27df3c5];A8Q 2=ElQ?F==Q H:5E9lQe__Q 3@C56ClQ_Q ^mk^5:Gm
kAmx7 J@F ?665 :?DA:C2E:@?[ 7@==@H E96D6 :562D 7@C :?4=F5:?8 2 G2C:6EJ @7 7:36C\4@?E2:?:?8 7@@5D :?E@ J@FC 3C62<72DE 6249 52J]k^Am
kF= EJA6lQ5:D4Qmk=:mkDEC@?8mkDEC@?8m$F?52Jik^DEC@?8mk^DEC@?8m r@EE286 4966D6 3@H= WC6A=246 3=F636CC:6D H:E9 DEC2H36CC:6DXi Of 8C2>D 7:36Ck^=:mk=:mkDEC@?8m|@?52Jik^DEC@?8m %H@ D=:46D tK6<:6= DAC@FE65 8C2:? k2 9C67lQ9EEADi^^HHH]7@@57@C=:76]4@>^AC@5F4E^3C625D^6K6<:6=\ch\DAC@FE65\H9@=6\8C2:?\3C625Q E2C86ElQ03=2?<Q C6=lQ?@7@==@HQmE@2DEk^2m H:E9 92=7 2? 2G@425@i O`` 8C2>D 7:36Ck^=:mk=:mkDEC@?8m%F6D52Jik^DEC@?8m ~G6C?:89E @2ED H:E9 EH@ E23=6DA@@?D 7=2ID665[ `^a 4FA DEC2H36CC:6D 2?5 @?6 E23=6DA@@? 2=>@?5 3FEE6Ci O`` 8C2>D 7:36Ck^=:mk=:mkDEC@?8m(65?6D52Jik^DEC@?8m r9:2 AF55:?8 H:E9 >2?8@i O`b 8C2>D 7:36Ck^=:mk=:mkDEC@?8m%9FCD52Jik^DEC@?8m k2 9C67lQ9EEADi^^HHH]H6==A=2E65]4@>^DH66E\A@E2E@\92D9^RHAC>\C64:A6\4@?E2:?6C\d`ff_Q E2C86ElQ03=2?<Q C6=lQ?@7@==@HQm$H66E A@E2E@ 92D9k^2m H:E9 92=7 2? 2G@425@i O`_ 8C2>D 7:36Ck^=:mk=:mkDEC@?8muC:52Jik^DEC@?8m tK6<:6= $AC@FE65 8C2:? k2 9C67lQ9EEADi^^HHH]7@@57@C=:76]4@>^AC@5F4E^46C62=D^6K6<:6=\ch\4:??2>@?\C2:D:?\H9@=6\8C2:?\46C62=Q E2C86ElQ03=2?<Q C6=lQ?@7@==@HQm46C62=k^2m H:E9 2=>@?5 >:=< 2?5 92=7 2 4FA 3=F636CC:6Di Og 8C2>D 7:36Ck^=:mk=:mkDEC@?8m$2EFC52Jik^DEC@?8m (9@=6 H962E H277=6D E@AA65 H:E9 `^a 4FA 3=24<36CC:6D 2?5 H9:AA65 4C62>i O`_ 8C2>D 7:36Ck^=:mk^F=m
kAmp55:?8 7:36C 5@6D?VE ?665 E@ :?G@=G6 2 >2;@C @G6C92F=] x?DE625[ 255:?8 7:36C\4@?E2:?:?8 7@@5D =:<6 tK6<:6= 3C625 @C r6C62= E@ H92E J@F FDF2==J 62E :D 2 H2J E@ >2<6 2 3:8 5:776C6?46 :? 7:36C :?E2<6]k^Am
kAmp 7:36C\7:==65 3C62<72DE H:== <66A J@F 7F== 2?5 AC@G:56 DE625J 6?6C8J 7@C =@?86C A6C:@5D @7 E:>6] %CJ 5:776C6?E @AE:@?D E@ D66 H9:49 @?6D J@F =:<6 36DEPk^Am
(0) comments
Welcome to the discussion.
Log In
Keep it Clean. Please avoid obscene, vulgar, lewd, racist or sexually-oriented language.
PLEASE TURN OFF YOUR CAPS LOCK.
Don't Threaten. Threats of harming another person will not be tolerated.
Be Truthful. Don't knowingly lie about anyone or anything.
Be Nice. No racism, sexism or any sort of -ism that is degrading to another person.
Be Proactive. Use the 'Report' link on each comment to let us know of abusive posts.
Share with Us. We'd love to hear eyewitness accounts, the history behind an article.