Fill Your Meals and Snacks With Fiber

Eat fiber and live longer. That was the news last week from the largest study yet on fiber and longevity. Fiber fights heart disease and certain cancers, and protects us from lung ailments like pneumonia and the flu.

The study, involving 388,000 people and published in the Archives of Internal Medicine, showed that men and women who ate the most amount of fiber were 22 percent less likely to die from any cause during the course of the nine-year study than those who ate the least amount.

If you’re like most Americans, you probably are not eating enough fiber. On average, we eat only about 15 grams a day, but the recommended daily amount is 25 grams for women and 38 grams for men. Here’s how to get more.

1. Morning meal

Your first meal of the day is a great place to start your fill on fiber. Have a bowl of oatmeal, which has been shown to promote weight loss, improve cholesterol profiles, reduce inflammation, and fight against high blood pressure and Type 2 diabetes, according to WebMD.com. One-half cup of whole-grain oatmeal contains 4 grams of dietary fiber. For more fiber and to add sweetness without spooning in sugar, mix in dried cranberries or raisins, and top with a dollop of low-fat vanilla yogurt.

2. Whole grains at lunch

Although beans, vegetables, and fruits contain fiber, the study found that fiber from grains was most strongly connected to lowered risk of disease and death. Because whole grains also contain vitamins and minerals, they also may be instrumental in risk reduction, Lawrence de Koning of the Harvard School of Public Health, a co-author of an editorial related to the study, told The Associated Press. For more fiber at lunch, have a sandwich on whole wheat bread, which contains 2 to 4 grams of fiber per slice. A small apple with the skin on offers another 4 grams.

3. Sweet fiber snack

In addition to its heart-healthy benefits, medical experts theorize fiber binds to toxins and quickly moves them out of the body. Fiber also helps with weight management by making us feel full longer. That’s because it prolongs the time it takes for the stomach to empty, in turn, slowing the time it takes for sugar to be released and absorbed. In addition to snacking on nuts, dried fruit, and fruits with the skin on, get a dose of fiber from a chocolatey treat like Chocolate Chocolate Chip Cookies from Epicurious.com. You’ll get 2 grams of fiber per cookie.

4. Roughage at dinner

Because sources rich in fiber also contain vitamins, minerals, and antioxidants so important to good health, medical experts recommend getting your fill of fiber from whole foods as much as possible, rather than taking supplements.

Dinner is a great opportunity to add to your daily fiber intake. Some good options are:

• Whole-wheat spaghetti (5.6 grams, one cup cooked)

• Beans (10 grams, one-half cup cooked)

• Sweet potato (4 grams, small potato, baked or boiled)

• Strawberries (3 grams, one cup)

For an easy and tasty potato recipe, try EatingWell.com’s Oven-Fried Potatoes and Sweet Potatoes. Toss thinly sliced potato wedges in a bowl with olive oil, paprika, and salt and pepper; spread on a baking sheet; bake for 20 minutes in 450-degree oven.