- Protects against cardiovascular disease
- Dietary fiber may help with weight control
- Fiber-rich diet = lower body mass index
- High-fiber foods reduce risk of type 2 diabetes
- Fiber-rich foods contan sources of cancer-fighting antioxidants, vitamins and minerals.
- 25 g/day for women and 38 g/day for men
Options:
- Oats, old-fashioned, dry: 0.5 cup, 4 g
- Quinoa, cooked: 1 cup, 4 g
- Pinto beans: 1 cup, 15 g
- Black beans, cooked: 1 cup, 15 g
- Raspberries, raw: 1 cup, 8 g
- Blackberries, raw: 1 cup, 8 g
- Flaxseed: 1 oz, 8 g
- Almonds: 1 oz, 4 g
- Walnuts: 1 oz, 2 g