7 Good Things That Will Happen To Your Body When You Eat More Fiber Daily

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

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Cooked barley, 1 cup, 6g

Bran flakes, 3/4 cup, 5 1/2g

Medium oat bran muffin, 5g

Instant oatmeal, 1 cup, 4g

Fruits 

Raspberries, 1 cup, 8g

Pear with skin, 5 1/2g

Apple with skin,  4g

1 banana, 3g

Strawberry halves, 1 cup, 3g

Veggies 

Artichoke, boiled, 10g

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Green peas, boiled, 8.8g

Broccoli, 1 cup boiled, 5g

Turnip greens, 1 cup boiled, 5g

Brussels sprouts, 1 cup boiled, 4g

Legumes 

Split peas, 1 cup boiled, 16g

Lentils, 1 cup boiled, 15 1/2g

Black beans, 1 cup boiled, 15g

Lima beans, 1 cup boiled, 13g

Vegetarian Baked beans (canned), 1 cup, 10g

However, keep in mind that just because a food is made with whole grains doesn’t guarantee it’s a good source of fiber. Look for grain products that are whole or fiber-fortified and contain at least 3g of fiber per serving. For instance, many foods that are “all bran” or bran-rich are also rich in fiber, as bran is where the goodness lies.

As a guide, the U.S. Department of Agriculture recommends women get 25g of fiber a day, while men should aim for 38 grams of fiber daily.