11 high-fiber foods to help America close the fiber gap

Looking for some fiber-rich foods to add to your diet?  Dr. Holscher is quoted in an article by Julia Belluz in Vox.  

Lots of small changes to the diet can help us get the fiber we’re missing.

Fiber is the closest thing we have to a true superfood — or super-nutrient since it’s in so many different foods. Eating a fiber-rich diet is associated with better gastrointestinal health and a reduced risk of heart attacks, strokes, high cholesterol, obesity, type 2 diabetes, and even some cancers. That’s because fiber is amazingly helpful in many ways: It lowers cholesterol and inflammation, feeds our microbiome, and slows the body’s absorption of glucose, which evens out our blood sugar levels.

But, as I showed in a recent piece, the vast majority of Americans don’t reap fiber’s rewards, failing to meet the minimum recommended daily intake of 25 grams for women and 38 gramsfor men.

So how can we eat more? Every researcher I spoke to suggested eating a diversity of whole foods, instead of relying only on supplements or fiber-enriched processed foods, especially the sugary bars and brownies now being marketed as fiber-delivery tools.

Today, the array of options for fibrous foods are way more delicious than Metamucil. On a list of foods according to their fiber content, from the USDA, these were among the top (yes, popcorn and avocados are right up there):

Read the full article:  https://www.vox.com/2019/3/27/18281318/food-fiber-chart