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%.

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.

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

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