A low-fiber diet increases the risk of constipation and other bowel problems. A high-fiber diet may help reduce the risk of diabetes, stroke, systemic inflammation, and perhaps colon cancer, as well as an improvement in cholesterol and blood pressure. A good goal: 14 grams of fiber for every 1,000 calories you eat. Soluble (found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables) slows digestion and may help lower your risk of heart disease. Insoluble fiber (found in wheat bran, vegetables, and whole grains) helps keep your bowel movements regular.

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