It might not sound like a lot – but a bump in your fiber intake of as little as 7 grams per day is linked to lower rates of heart disease.
A meta-analysis recently published in the British Medical Journal looked at data from 22 observational studies conducted since 1990. The research studies were at least 3 years in length, and most were conducted in the US and Europe, with a few from Japan and Australia.
Researchers found that an additional 7 grams of fiber per day was protective against coronary heart disease (a risk ratio of 0.91) and cardiovascular disease (same risk ratio of 0.91).
While it’s well-established that soluble fibers – with their gel-forming properties – help reduce the amount of circulating cholesterol levels, the best news from this study is how easy it really is for the average person to eat 7 more grams of fiber.
How can you bump up your fiber by 7 grams per day?
Here are 7 ways to get 7 extra grams of fiber per day:
- A 3/4 cup serving of lentil soup contains 7 grams of fiber
- 1 large Bosc pear has 7 grams of fiber
- A sandwich made with 2 slices of 100% whole wheat bread & 1/4 cup sprouts has 7 grams of fiber
- 1 cup of shelled edamame (soy beans) has 7 grams of fiber
- 1 cup of raw blackberries has 7 grams of fiber
- 1 1/4 cup cooked quinoa has 7 grams of fiber
- 1 medium sized globe or french artichoke has 7 grams of fiber