Fiber is a simple and cheap intervention which can help with a whole host of problems.
The recommended amount of daily dietary fiber is 20-35 grams. Total dietary fiber is a combination of both insoluble (the kind you can’t break down—wheat bran, whole grains, vegetables) and soluble (like nuts, psylium, and other fruits and vegetables). Soluble fiber can reduce the risk for adult-onset diabetes, help control diabetic’s blood sugars, and reduce risk for heart disease and stroke.
If you were to ask… do we know how much fiber reduces cardiovascular disease risk? And, is there a dose effect?
I would say yes!—there is a study that shows all of this. The British Medical Journal released a study and the take-home message is that intake of whole foods (unprocessed and unrefined) should be greatly encouraged. For every additional 7 grams of total fiber per day, a 9% lower risk for heart attack and stroke. If you are unable to take more fiber through diet, supplementation with psyllium or methylcellulose (both available commonly in over the counter preparations).