HighFiberDiet.net writes that more and more research has shown that a high-fiber diet may help prevent cancer, heart disease, and other serious ailments. However, most Americans don't get enough fiber to help them realize its potential benefits. According to the American Dietetic Association the typical American eats just about 11 grams of fiber a day, while health experts recommend a minimum of 20 to 30 grams of fiber a day for most people. On March 2, 2013, Robert Preidt has reported for HealthDay, High-Fiber Diet Helps Heart Too, Expert Says.
An expert says eating a high-fiber diet does more than promote digestive well-being, it is also good for your heart. Jody Gilchrist, a nurse practitioner at the Heart and Vascular Clinic at the University of Alabama, Birmingham, has said in a university news release, that dietary fiber from fruits, vegetables, whole grains and beans "has been shown in research to help lower cholesterol." Gilchrist has also said, "Most nutrition experts say that a person needs at least 25 grams of fiber a day as part of a balanced diet. The American Heart Association recommends that a good rule of thumb is 14 grams of fiber for every 1,000 calories consumed, and at least 10 grams should come from soluble fiber."
Soluble fiber makes you feel full quickly, and this helps control how much you eat. It has also been found by research that soluble fiber helps lower "bad" LDL cholesterol by interfering with how the body absorbs cholesterol from foods. Gilchrist has said "foods which are high in soluble fiber include oat bran, oatmeal, beans, peas, rice, bran, barley, citrus fruits, strawberries and apple pulp." Insoluble fiber adds bulk to the diet, and as the fiber that does the most to keep your digestive tract healthy, helps prevent constipation. Foods which are high in insoluble fiber include "whole-wheat breads, most whole grains, cabbage, beets, carrots, turnips, cauliflower and apple skin."