Dietary Fiber Aids Weight Loss, Cuts Cancer Risk and Is Heart Healthy
Dietary fiber is the fiber found in foods such as some whole grains, fruit and beans. The general consensus amongst the medical establishment is that people should consume 25-35 grams of dietary fiber every day. The effort is worth it because the daily recommended amount will:
 Help in weight loss. Dietary fiber helps you feel more satiated, provides more of a feeling of fullness, and takes longer to digest. The ultimate result is less food eaten overall; hence, weight loss.
 Your 25-35 grams a day will lower cancer risk, particularly colon cancer. Dietary fiber helps keep the insides of the colon efficiently running and “clean,” since fibrous foods will help expedite the transit time of digested material being processed and passed through the colon. This means less time for this material, which often contains toxins (pesticides, food additives, trans fats, sugar), to be making contact with the colon’s interior walls. Thus, there is less time for toxins to make their mark, and hence, a lower risk of cancer and other disease.
 The soluble fiber in oats can lower LDL cholesterol, which is the “bad” cholesterol. Such a diet also lowers blood pressure.
 A high-fiber diet is great for diabetics because soluble fiber slows digestion of starch, which helps stabilize blood sugar levels.
Increase fiber consumption by eating the skins of apples and potatoes, increasing intake of whole fruits and vegetables, eating a generous helping of beans several times a week (especially pinto and kidney) and eating only whole-grain, all-natural breads, brown rice instead of white, and trading French fries and potato chips for barley, yams and oatmeal.
