For Better Health, Put More Fiber Into Your Diet

New studies show that fiber benefits more than the digestive tract. It prevents weight gain, and it reduces blood pressure and type 2 diabetes risk. The best advice: eat whole grains, fruits, vegetables, and beans every day.

The Institute of Medicine recommends eating 14 grams of fiber for every 1000 calories we consume, typically about 20 to 35 grams a day.

Here are ways to get more fiber into your diet:

- eat whole wheat bread instead of white
- eat brown rice instead of white (even if you only start doing it ccasionally)
- eat fruits insted of drinking fruit juices: not only will this give you more fiber, but it will reduce your intake of sugar
- eat lentils as often as you can : they have very high fiber content
- sprinkle flax seeds on your cereal