Newfound Benefits of a Fiber-rich Diet

According to a National Institutes of Health (NIH) study of 388,000 men and women, it’s not an apple a day that keeps the doctor away -- it’s the fiber.

The study found that men and women who consumed the highest amount of dietary fiber were 22 percent less likely to die from any cause during the nine-year follow-up period, compared to those who had the lowest amount of dietary fiber intake, according to Dr. Yikyung Park from NIH.

It also found that fiber -- particularly that found in grains, nuts, vegetables, beans and fruits -- can lower blood cholesterol levels, reduce risk of diabetes and improve blood glucose levels. And good news for men: Upping your fiber intake can also reduce your risk of dying from cancer, in particular.

“The 2010 USDA Dietary Guidelines for Americans encourages consuming fiber-rich fruits, vegetables and whole grains,” says Park. “The guidelines recommend consuming 14 grams per 1,000 calories of dietary fiber per day. Total calorie needs to maintain healthy weight differ by gender and age. Since men and women differ in their total recommended caloric intake, this translates to 25 grams per day of dietary fiber for women and 38 grams per day for men.”

So where can you look to get some of your key servings of fiber?

Food	Serving size	Grams of fiber
Apple	1 (medium-sized)	~4.4
Lentils	1/2 cup	6.2 to 9.6
Steamed broccoli	1/2 cup	2.6 to 2.8
Raspberries	1/2 cup	4
Almonds	23 nuts or 1 ounce	3.5
Cooked artichoke hearts	1/2 cup	7.2
Ready-to-eat bran cereal	1/3 cup	9.1

Check out Health.gov’s Dietary Guidelines 2010 for more information on how you can implement fiber into your everyday diet.