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You’ve always known fiber was good for “regularity,” but did you know research also shows fiber can help protect against serious illness as well?

Unfortunately, Americans on average consume only 10-15 grams of fiber a day, far less than the 30 – 35 grams recommended by the American Cancer Society and American Dietetic Association. But don’t think popping a fiber “pill” will solve all your problems. Most of those “bulk laxatives” and fiber pills contain only soluble fiber, but the body needs both soluble and insoluble fiber.

Soluble Fiber:

• Helps lower cholesterol levels by inhibiting cholesterol production and binding with cholesterol, leaving less to build up on artery walls.

According to the American Heart Association, a diet rich in soluble fiber can reduce serum cholesterol and lead to a significant decrease in the risk for cardiovascular disease. Learn more.

• Helps improve blood glucose control and improves the body’s use of insulin by slowing the digestion and absorption of carbohydrates. This in turn decreases the rapid rise of blood sugars after meals.

Insoluble Fiber:

• Acts as a bulking agent to speed transit time in the colon, reducing constipation, diverticulosis and the risk of colon cancer and other intestinal diseases.

• Supports the growth of “good-guy” bacteria in the colon that keep toxin-producing “bad-guy” bacteria in check.

• Enhances weight loss by improving satiety, and blocking the absorption of calories.

Fiber-rich foods include fruits, such as pears, figs and berries; vegetables, such as peas, Brussels sprouts and greens; whole grain breads, cereals and pasta; legumes, nuts and seeds, such as lentils, black beans and almonds.

Fiber has been at the forefront lately for all its benefits, from treating and preventing constipation to lowering cholesterol and helping with weight loss. But there’s another, less frequently mentioned benefit: fiber can also prevent diverticulosis.

Diverti-what? Diverticulosis is a condition where small pouches develop in the colon and bulge outward through weak spots. It is a fairly common problem that develops as we age. In fact, about half of all people over age 60 are affected.

Some people with diverticulosis don’t notice any symptoms. Others experience mild cramps, bloating and constipation. But the danger of diverticulosis is that the pouches, called diverticula, can become infected or inflamed causing diverticulitis. An attack of diverticulitis can occur suddenly and without warning. Symptoms include bowel pain, fever, nausea, and rectal bleeding. Tenderness on the left side of the lower abdomen is also a common sign of diverticulitis. If the pouches perforate, it can be a life-threatening condition requiring immediate medical attention.

Fiber to the Rescue

A high-fiber diet is key to preventing diverticulosis. Fiber helps make stools soft and easier to pass. It also prevents constipation, which can cause increased pressure on the colon and lead to the development of diverticula.

So bulk up your diet with plenty of fiber-rich fresh fruits and vegetables and whole wheat bread and pasta. The American Dietetic Association recommends you eat 20 to 35 grams of fiber each day.

A medium apple or pear with skin each has 4 grams of fiber. One-half cup of cooked broccoli has 2.5 grams of fiber, while a half-cup of cooked kidney beans has 8 grams. And one slice of whole wheat bread contains 2 grams of fiber.