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Fiber assists with bowel movements, reduce blood cholesterol levels, improve blood glucose levels, lower blood pressure, promote weight loss and reduce inflammation and bind to potential cancer-causing agents to increase the likelihood they will be excreted by the body.
219,123 men and 168,999 women in the National Institutes of Health-AARP Diet and Health Study over 9 years consumed fiber intake ranging from 13 to 29 grams per day in men and from 11 to 26 grams per day in women.
The risk of cardiovascular, infectious and respiratory diseases was reduced by 24 percent to 56 percent in men and 34 percent to 59 percent in women with high fiber intakes.
"The current Dietary Guidelines for Americans recommend choosing fiber-rich fruits and vegetables frequently and consuming 14 grams per 1,000 calories of dietary fiber."
Sources of Fiber