Fiber: Extend your life …perhaps not your friendships!

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.

Breakfast Serving Size Fiber/grams
Kashi 1 cup 10g
Raisin Bran 1 cup 8g
Steel Cut Oats ¼ cup 5g
Whole Grain Bread 1 slice   4g
Brown Rice ½ cup 2.5g
Couscous ½ cup 4g
Farrow ½ cup 4g
Quinoa ½ cup 3g


*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.

Fruit Serving Size Fiber/grams
Apple Med. ¾ cup 3g
Banana Med. ¾ cup 2g
Pear Med. ¾ cup 4g
Raspberries ½ cup 6.8g
Broccoli ½ cup 3g
Carrots 1 cup 4g
Lentils ½ cup 7g
Pinto Beans ½ cup 6g
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