Got fiber? Love it or hate it, dietary fiber or roughage is an essential part of a healthy diet. Although much harder to tally than counting calories, according to study findings, increasing your daily fiber intake by 10g can cut your risk of premature death by 10%.
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Here’s how:
1. Heart disease, the leading cause of death among African Americans, drops 9% for each 7g of fiber consumed daily.
2. Eating more than 21g of fiber a day lowers your risk of developing kidney stones by 22%.
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3. Cut your risk of having a stroke by 7% when you consume just 7g daily.
4. Eating more fiber aids digestion by balancing levels of healthy bacteria.
5. Fiber slows the body’s absorption of glucose, controlling blood sugar spikes; in turn reducing your risk for diabetes.
6. Increasing your daily fiber intake to 30g or more can result in some serious weight loss.
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7. Dietary fiber soothes systematic inflammation and may slash your risk of developing inflammatory diseases like COPD (chronic obstructive pulmonary disease), a group of lung diseases that block airflow, making it difficult to breathe.
So where can you find fiber?
Whole Grains
Whole wheat spaghetti, 1 cup, 6g
Cooked barley, 1 cup, 6g
Bran flakes, 3/4 cup, 5 1/2g
Medium oat bran muffin, 5g
Instant oatmeal, 1 cup, 4g
