5 Reasons to Add More Fiber to Your Diet

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The average daily fiber intake among U.S. adults is lower than the American Heart Association's recommendation of at least 25 grams per day. And this could be playing a role in the increases in cases of chronic conditions. Read on to see how raising your fiber intake could help reduce your risk.

Decreases risk of stroke

Eating more fiber may decrease your risk of first-time stroke, according to research in the journal Stroke. In the study, researchers found that each seven-gram increase in total daily fiber intake was associated with a 7 percent decrease in first-time stroke risk. One serving of whole wheat pasta, plus two servings of fruits or vegetables, provides about seven grams of fiber, researchers said.

Healthy gastrointestinal tract

A University of Illinois study shows that dietary fiber promotes a shift in the gut toward different types of beneficial bacteria. The microbes in the gut, scientists now believe, can support a healthy gastrointestinal tract, as well as affect our susceptibility to conditions as varied as type 2 diabetes, obesity, colon cancer, and rheumatoid arthritis.

Prevents prostate cancer progression

A University of Colorado Cancer Center study, published in the January 2013 issue of the journal Cancer Prevention Research__, suggests that a high-fiber diet may have the clinical potential to control the progression of prostate cancer in patients diagnosed in early stages of the disease.

Lowers breast cancer risk

Women who want to lower their risk of developing breast cancer should consider increasing their intake of dietary fiber. A study reported in The American Journal of Clinical Nutrition showed that those who consumed the most fiber had an 11 percent lower risk of developing breast cancer, compared to women who ate the least.


People who ate a high-fiber diet decreased their risk of dying over a nine-year period compared to those who ate less fiber, according to a nine-year study led by researchers at the National Cancer Institute. People who ate at least 26 grams per day were 22 percent less likely to die than those who consumed less.