Eat fiber and live longer. That was the news last week from the largest study yet on fiber and longevity. Fiber fights heart disease and certain cancers, and protects us from lung ailments like pneumonia and the flu.
The study, involving 388,000 people and published in the Archives of Internal Medicine, showed that men and women who ate the most amount of fiber were 22 percent less likely to die from any cause during the course of the nine-year study than those who ate the least amount.
If you’re like most Americans, you probably are not eating enough fiber. On average, we eat only about 15 grams a day, but the recommended daily amount is 25 grams for women and 38 grams for men. Here’s how to get more.
1. Morning meal
Your first meal of the day is a great place to start your fill on fiber. Have a bowl of oatmeal, which has been shown to promote weight loss, improve cholesterol profiles, reduce inflammation, and fight against high blood pressure and Type 2 diabetes, according to WebMD.com. One-half cup of whole-grain oatmeal contains 4 grams of dietary fiber. For more fiber and to add sweetness without spooning in sugar, mix in dried cranberries or raisins, and top with a dollop of low-fat vanilla yogurt.
