High Fiber Diet

A high-fiber diet reduces your risk of heart disease, as well as some cancers. There is currently no RDA for dietary fiber; the Dietary Guidelines for Americans recommends 25 g per day.

Asparagus	Bananas	Cabbage	Cauliflower
Melons	Onions	Pumpkin	Peppers
Quinces	Papaya	Green Beans	Lentils
Persimmons	Mangoes	Spinach	Guavas

As a wheat substitute in baking Protection against certain cancers As a laxative To strengthen bones and reduce age-related loss of bone density Lower cholesterol levels As a source of calcium Dilation of blood vessels Anti-inflammatory effects Reduced risk of hypertension (high blood pressure). Reduced levels of cholesterol Treating and/or preventing iron deficiency Reduce symptoms of PMS Lower risk of stroke As a stimulant and mood elevator Protection against heart disease As a diet aid Urinary antiseptic Wound healing A lower risk of some kinds of cancer Potassium replacement As a diuretic Potassium benefits Anticancer activity To relieve or prevent constipation Use as contrast medium Reduced risk of cardiovascular disease, cancer, decline of brain function, and other diseases of aging. To soothe irritated skin To reduce the levels of serum cholesterol Lower risk of heart attack Protein source Iron supplementation As a source of carbohydrates for people with diabetes Lower risk of dental cavities Anti-inflammatory action Relief from stuffed nose caused by cold or seasonal (mold, pollen) allergy Calming effect Lower risk of cardiovascular disease, diabetes, and some forms of cancer Adsorbent and demulcent Vision protection Protection against vitamin A-deficiency blindness Antiscorbutic Protection against some cancers As a chocolate substitute Lower risk of some birth defects Protection against osteoporosis Stimulating the appetite Omega-3 fish oils Relieving the congestion of a cold Protective effects of omega-3 fatty acids Protection against cardiovascular disease

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