| Food | Fiber | Portion |
| Banana | 2 g | 1 medium |
| Orange | 2 g | 1 medium |
| Apple (with skin) | 3 g | 1 medium |
| Strawberries | 4 g | 1 cup |
| Carrot | 2 g | 1 cup |
| Whole wheat bread | 2 g | 1 slice |
| Oatmeal | 3 g | 3/4 cup, cooked |
| Lentils | 4 g | 1/2 cup, cooked |
| Green peas | 4 g | 2/3 cup, cooked |
| Bran cereal | 8 g | 3/4 cup |
More good news for bran eaters: A recent study suggests that increasing your fiber intake can reduce the likelihood of cardiovascular disease even more than a low-fat diet (Journal of the American Medical Association, 1999, vol. 282). The study noted that "in comparison with fiber, intake of fat, carbohydrate and protein had inconsistent or weak associations with all [heart disease] risk factors."
A high-fiber diet—the American Dietetic Association recommends an intake of 2035 grams per day, plus increased liquids for proper digestion—will make you feel full sooner, so you're less likely to overeat and become overweight, a significant factor in heart disease risk. In addition, overproduction of insulin may increase the risk of cardiovascular disease by altering the makeup of fat-storing connective tissue. When fiber intake is high less insulin is produced by the body.
Photography by: Rita Maas