Advantages of a Fiber-rich Diet

Fiber Helps Increase Satiety & Prevents Overeating

Helping to move food efficiently through the body is the best advantage of the different advantages of fiber. It also helps to prevent:

•  Heart disease by lowering cholesterol levels.
• Diabetes by controlling blood sugar levels.
• Digestive problems preventing constipation and hemorrhoids.
• Weight gain by keeping you full for longer periods of time. You can also get in touch with an RDN at www.firsteatright.com to help you lose weight with a customized meal plan.

Including fiber in your diet is easier than you think. Whole grains, fruits, veggies and beans are rich sources of fiber. Recommended fiber levels include:

Age	Men (grams)	Women (grams)
Up to 50 years	38	25
After 50 years	30	21

Eating two cups of fruits and two and a half cups of veggies can fulfill your daily fiber needs along with some whole grains and beans. Include vegetables to stews and casseroles, breads and cookies and fruits to cereals and salads or eat it as a snack or you can also add oats to meat loaf.