Fiber

The Benefits of Fiber:
1) lower risk of death from cardiovascular, infectious disease, and respiratory diseases
2) ability to bind cholesterol
3) speed intestinal transit time to protect against cancer and constipation, and
4) benefits digestive health.

According to the ADA, here's what you need to ingest to get your required daily fiber intake:
~25 grams for women 50 or younger
~21 grams for women older than 50
~38 grams for men 60 or younger
~30 grams for men older than 50

Where to find fiber:
Change your spread. use hummus (a spread from chickpeas and olive oil) as a sandwich spread instead of mayonnaise

Choose whole fruit over juice. Eat fruit with edible seeds such as kiwi, blueberries, raspberries, and figs for even more fiber.

Load up on legumes. Half a cup of cooked beans, peas, or lentils delivers anwhere from 4.5 to nearly 10 grams of fiber. So add legumes to salads, chili, stir-fries, dips, or homemade tacos.

Plan vegetable-based meals. Add vegetables to sandwiches, pizza and pasta, or prepare them as a side dish.

Go from white to wheat flour products. Make sure the first ingredient on the food label is 100% whole wheat, not enriched wheat flour. You can also find whole-grain breads and crackers made from rye and oats. (Now, also gluten free versions are available as well!)

Toss your peeler. Include the fiber-packed skins in mashed potatoes, cucumbers, and fruit, such as apples, and pears.

From the Costco Connection Magazine