As if protecting yourself from heart disease and cancer weren't reason enough to increase your consumption of fiber, boosting your fiber intake reduces the number of calories your body absorbs from the foods you eat. According to a study by the USDA, women who double their daily fiber intake from 12 to 24 grams absorb about 90 fewer calories from fat and protein; men who increase their fiber intake from 18 to 36 grams absorb about 130 fewer calories per day.
Nutritionists recommend we consume at least 20-30 grams of fiber daily. The average American consumes 13.3 grams. Recommendations for children and adolescents suggest that between the ages of 2 and 20, individuals consume a daily level of dietary fiber in grams equal to their age plus five. Berries are a delicious source of fiber. Raspberries provide 3.3 grams of fiber per cup, while blackberries provide 4.8 grams per cup.
UC Berkeley Wellness Letter, Jan-99 The New York Times on the Web, Jan-21-99 Reuters, Oct-2-98 Prevention's healthy ideas (on line) Nov-12-98