If people are hoping to shield themselves from some of today’s biggest killer diseases, it’s a good idea if they look for ways to up their fiber game. A team of researchers from France who looked into the dietary habits of 107,377 individuals discovered that a higher total intake of dietary fiber was associated with less risk of developing type 2 diabetes or breast cancer over 10 years.

Consuming more soluble fiber, like that found in oats and fruits, was linked to a lower risk of cardiovascular disease, whereas eating more insoluble fiber, obtained from vegetables and legumes, was tied to a lower risk of dying from cancer or heart disease. So, fiber could be the superpower nutrient that only about 5% of Americans eat enough of. Slip any of these fiber powerhouses into a meal for a healthy boost:

Food                                                Fiber (grams)

Lentils (1⁄2 Cup)                             8

Raspberries (1 Cup)                      8

Black Beans (1⁄2 Cup)                  7.5

Quinoa (1 Cup)                               5

Flaxseed, Ground (2 Tbsp)         4

Green Peas (1⁄2 Cup)                    4

 

See also: How Much Fiber Should We Eat to Stay Healthy?