Eat more fiber and you may live longer according to the latest research from the National Cancer Institute.
The average American is eating about 15 grams of fiber per day. Far below what we should be eating; women should be consuming 25 grams/day and men 38grams/day.
In the research people who ate the most fiber were 22% less likely to die from any cause when compared to people who ate the least amount of fiber. Fiber’s health benefit appears to be the most helpful in: diabetes, cancer (mainly men), high blood pressure and heart disease.
*The researchers suggest that fiber from grains was most strongly linked to lowered risk in the above mentioned diseases.
Surprisingly enough, the study also found a link to fiber consumption and prevention of influenza and pneumonia!
I’m not saying fiber is a miracle health cure; but why not try switching from white rice to brown rice or from sourdough to whole grain bread on your lunchtime sandwich? Making small changes to your diet by including more fiber from whole grains is a simple (and delicious) way to improve your health.
Here are some of my favorite high fiber breakfast and lunch ideas.
|Raisin Bran||1 cup||8g|
|Steel Cut Oats||¼ cup||5g|
|Whole Grain Bread||1 slice||4g|
|Brown Rice||½ cup||2.5g|
*The research was conducted using mainly fiber from grains. I believe it’s helpful to get fiber from a variety of food sources. So make sure to increase your dietary fiber from grains and fruits, veggies and legumes.
|Apple||Med. ¾ cup||3g|
|Banana||Med. ¾ cup||2g|
|Pear||Med. ¾ cup||4g|
|Pinto Beans||½ cup||6g|