fbpx Skip to content


Fiber: The Disease Slayer

We need to arm ourselves with more fiber-rich foods.

Fiber intake

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?


Concerned about your place in the new fitness industry? We have 40 years of experience supporting pros just like you! Let’s create a new wellness paradigm together—IDEAfit+ is the extra edge you need. Once you team up with IDEA, be sure to take full advantage of all the benefits of membership.

Matthew Kadey, MS, RD

Matthew Kadey, MS, RD, is a James Beard Award–winning food journalist, dietitian and author of the cookbook Rocket Fuel: Power-Packed Food for Sport + Adventure (VeloPress 2016). He has written for dozens of magazines, including Runner’s World, Men’s Health, Shape, Men’s Fitness and Muscle and Fitness.

When you buy something using the retail links in our content, we may earn a small commission. IDEA Health and Fitness Association does not accept money for editorial reviews. Read more about our Terms & Conditions and our Privacy Policy.


Subscribe to our Newsletter

Stay up tp date with our latest news and products.