Studies have linked high fiber intake with lower occurrence of some serious medical problems including: heart disease, diabetes, obesity, intestinal disorders, hypertension, and several types of cancer, including colorectal cancer, prostate cancer, and breast cancer.
Here are the top 10 sources of fiber:
1. Beans (legumes) cooked, 1 cup – 12 grams of fiber
2. Peas, green, cooked 1 cup – 9 grams of fiber
3. Raspberries, 1 cup – 8 grams of fiber
4. Bulgur, cooked, 1 cup – 8 grams of fiber
5. Rye wafers, 3 pieces – 7 grams of fiber
6. Wheat bran, 1/4 cup – 6 grams of fiber
7. Pasta, whole wheat, cooked, 1 cup – 6 grams of fiber
8. Oat bran, cooked, 1 cup – 6 grams of fiber
9. Squash, 1 piece 4 oz. – 5 grams of fiber
10. Potato, baked with skin, 1 medium – 5 grams of fiber
Benefits of fiber:
- removes cholesterol from the body
- it moves waste through your intestines more quickly, lessening the chances of bad things remaining in you system too long
- makes your bowel movements softer and more regular, reducing the chances of developing hemorrhoids
- it slows down the rate at which carbohydrates are digested, resulting in slower and steadier glucose release
- it contains micro nutrients, particularly magnesium, which may help prevent diabetes
- it helps you feel full longer