The cornerstone of a healthy diet is whole grains and cereals and fruits and vegetables, according to the USDA Food Guide Pyramid and the newly released Dietary Guidelines for Americans.
The fiber found in plant products, including fruits, vegetables and grains, have the following benefits:
Insoluble fiber helps you avoid chronic constipation, diverticular disease and hemorrhoids.
Soluble fiber may lower cholesterol levels, reducing the risk of heart disease.
High-fiber foods help you feel full, preventing overeating. High-fiber foods tend to be low in fat and calories.
Fiber-rich foods may help reduce the risk of some cancers.
Adequate fiber intake lowers risk of developing diabetes by helping you maintain a healthy weight.
Health experts recommend that adults eat 20 to 35 grams of dietary fiber daily. The typical American adult gets only about 15 grams, according to the USDA. Children need fiber, too. Over the age of three the amount needed each day is the child’s age plus five grams of fiber. For example, a six-year-old should get 11 grams of fiber daily.
http://www.ces.ncsu.edu/successfulfamily/Nutrition%20&%20Wellness/addfib.htm
High Fiber Health
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