HEALTH TOPICS 
Why doctors keep pushing fiber
Easy ways to pump more into your diet.
Fiber is the nondigestible component of plant food that can help reduce risk for cardiovascular disease, diabetes, and obesity. But not everyone fits enough fiber into the diet. "The typical American diet includes 15 grams of fiber a day, but the daily recommendation is 25 to 35 grams per day," says registered dietitian Stacey Nelson, clinical nutrition manager at Massachusetts General Hospital.
How much fiber does it take to fight chronic conditions? |
||
|
Condition |
Fiber Requirement |
Evidence based on current data |
|
Diabetes |
30–50 grams daily from whole foods |
Dietary fiber intake lowers blood sugar levels compared with a low-fiber diet. |
|
Obesity |
20–27 grams daily from whole foods |
In the prospective Nurses' Health Study, women who consumed more fiber weighed less than women who consumed less. |
|
Heart disease |
12–33 grams daily from whole foods |
Dietary fiber intake may improve blood fat levels and reduce indicators of inflammation. |
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