Fiber packs a big punch when it comes to your health. Research shows it helps lower cholesterol levels, control blood sugar levels and aid in weight loss, which can ease pressure on joints. Scientists also have discovered that nutrients in dietary fiber help promote beneficial gut bacteria, which may reduce inflammation. And new research found that eating a high-fiber diet is linked with a lower risk for knee osteoarthritis and pain.
The U.S. Department of Agriculture recommends about 30 grams of dietary fiber a day for men and 25 grams for women – much more than the 18 and 15 grams, respectively, that Americans typically consume. The good news is that adding just one fruit, vegetable or whole grain to every meal or snack can help.