Dr. Oz revealed one of the biggest mistakes Americans make when it comes to diet.
A lack of fiber in one’s diet can lead to numerous health complications, even cancer.
The average American woman includes 14 grams of fiber in her daily diet. The daily recommended dose of fiber is 25 grams for women and 35 for men.
Research has shown that women who include at least 30 grams of fiber in their daily diet reduce their risk of cancer significantly. Also, women who have a daily intake of 36-77 grams of fiber per day reduce their risk of ovarian cancer by 20%.
Fiber is essential to the body due to the ability of it to pass through the body fairly quickly and clean out the colon. Unlike most foods that are absorbed into the body and store fat, fiber creates bulk in the intestines and helps remove hardened fecal matter and potential carcinogens from the body.
Fiber is also essential for weight loss as it keeps you fuller longer and prevents over eating.
Many people diagnosed with inflammation, high cholesterol, high blood pressure and imbalanced glucose levels can achieve better health or reverse these issue simply by changing their diet and increasing fiber intake.
Among foods that are highest in fiber include:
Navy beans – 19 grams per cup
Pinto beans – 15.4 grams per cup
Kidney beans – 13 grams per cup
Pumpkin – 13 grams per half cup
Artichokes – 10.3 grams
Brussel sprouts – 6.4 grams
Shredded wheat cereal – 5.7 grams per cup
Quinoa cooked – 5 grams per cup
Prunes – 7.7 grams per cup