While a high fiber diet is already well-known for its effects on the digestive system, it also may reduce the risk of many other health problems. Naturally, fiber is found in whole plant foods and most Americans are not eating enough whole plant foods. In America, less than 3% of people meet the minimum daily intake recommendation of fiber. Low fiber intake has been associated with stiffening of the arteries leading up to the brain. Increasing fiber intake in a diet may reduce the risk of breast cancer, colon cancer, diabetes, heart disease, obesity, and even premature death. That is because fiber helps to control cholesterol and blood sugar levels. In turn reducing the amount of artery-clogging plaque in the blood vessels. The daily amount of fiber consumed to mitigate the risk of disease and promote health has been suggested at 25g per day for soluble fiber and 47g per day for insoluble fiber.
Sources of Soluble Fiber:
Beans
Oats
Nuts
Berries
Sources of Insoluble Fiber:
Whole grains/Whole wheat
Brown rice
Barley
Buckwheat
Millet
Oatmeal
Quinoa