Getting the recommended amount of dietary fiber per day (25 grams) will help lower your risk of heart disease, as well as some types of cancer and type 2 diabetes.
Did you know that eating a little bit more - 30 grams of fiber a day - can reduce your risk of getting breast cancer by 50%!
Nuts, legumes and whole grains are wonderful sources of fiber, so make sure you're incorporating these into your diet everyday. To check out this fiber chart,
Beans, Nuts, and Grains:
|Food||Serving Size||Fiber in Grams|
|Black Beans||1/2 cup||9.7|
|Kidney Beans||1/2 cup||9.7|
|Chick Peas||1/2 cup||6|
|Peanut Butter, smooth, no salt||2 tbsp||2|
|Brazil nuts||1/4 cup||2.5|
|Brown Rice||1/2 cup||2|
|Rolled oats||1/2 cup||4|
|Whole Wheat Pasta||1 cup||5.7|
|Whole Wheat English Muffin||1 whole||3.7|
|Whole Wheat Bread||2 slices||6||White Bread||2 slices||1.9|