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Dr. Oz: High-fiber diet promotes weight loss and prevents cancer

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Dr. Oz said 90 percent of Americans don't get enough fiber in our diets, calling this the biggest health mistake we're making.

On the Jan. 9 episode of the Dr. Oz Show, he explained how a fiber-rich diet encourages weight loss and improves your health.

"Fiber will not only help you lose weight, but could protect you against heart disease and colon cancer," said Dr. Oz. "It's so stunning to me that 90 percent of us aren't doing this right."

Dr. Oz said getting enough fiber has many different health benefits, including the following:

  • Promotes weight loss
  • Prevents Type 2 diabetes
  • Encourages healthy bowel movements
  • Reduces risk for heart disease.
  • Prevents colon cancer.

Dr. Oz said the average woman consumes about 14 grams of fiber a day, but should get at least 25 grams daily, while men should shoot for 30 grams.

While fiber supplements are good, Dr. Oz said the best way to get fiber is through the foods we eat. He said the following food groups are excellent sources:

  • Vegetables and fruits
  • Grains
  • Beans
  • Nuts and seeds.

Dr. Oz singled out the following foods for their high fiber content and nutrient density:

  • Raspberries. One cup has eight grams of fiber.
  • Artichokes. A medium-sized artichoke has seven grams of fiber.
  • Quinoa. One cup has five grams.
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