New York, N.Y.: Houghton Mifflin Harcourt 2017. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. Dietary fibre intake and mortality from cardiovascular disease and all cancers: A meta-analysis of prospective cohort studies. A handful of nuts or dried fruits also is a healthy, high-fiber snack - although be aware that nuts and dried fruits are high in calories. Fresh fruits, raw vegetables, low-fat popcorn and whole-grain crackers are all good choices. Fruits and vegetables are rich in fiber, as well as vitamins and minerals. Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa. Add kidney beans to canned soup or a green salad. Beans, peas and lentils are excellent sources of fiber. Try adding crushed bran cereal, unprocessed wheat bran or uncooked oatmeal to muffins, cakes and cookies. Substitute whole-grain flour for half or all of the white flour when baking. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur wheat. Look for breads that list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label and have at least 2 grams of dietary fiber a serving. Consume at least half of all grains as whole grains. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal. Opt for cereals with "whole grain," "bran" or "fiber" in the name. For breakfast choose a high-fiber breakfast cereal - 5 or more grams of fiber a serving. Need ideas for adding more fiber to your meals and snacks? Try these suggestions: Studies suggest that increasing your dietary fiber intake - especially cereal fiber - is associated with a reduced risk of dying from cardiovascular disease and all cancers. And high-fiber foods tend to take longer to eat and to be less "energy dense," which means they have fewer calories for the same volume of food. High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes. In people with diabetes, fiber - particularly soluble fiber - can slow the absorption of sugar and help improve blood sugar levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Researchers are looking at how this may play a role in preventing diseases of the colon. Studies have also found that a high-fiber diet likely lowers the risk of colorectal cancer. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool. A bulky stool is easier to pass, decreasing your chance of constipation. Dietary fiber increases the weight and size of your stool and softens it.
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