Most Americans need to double the amount of fiber in their diet. According to the Dietary Guidelines for Americans and the Institute of Medicine, the recommended Adequate Intake of fiber is 14 grams fiber per 1,000 calories consumed. That’s 28 grams for a 2,000-calorie diet or 42 grams for someone who eats a 3,000 calorie-a-day diet.

Dietary fiber has well-known health benefits such as lowering blood cholesterol and promoting a healthy digestive system. In addition, evidence from epidemiological studies shows a protective role of fiber in several diseases, including cardiovascular disease, colon cancer and type II diabetes. In a meta-analysis of 10 prospective cohort studies, researchers reported that a 10-gram increase in total fiber and fiber from cereals and fruit reduced the risk of cardiovascular disease by 10-30 percent. They also reported that a 10-gram increase in soluble fiber would reduce risk of death from cardiovascular disease by up to 54 percent (1) LINK TO STUDY. A high fiber diet has also been shown to be negatively correlated with body weight.

A serving of eight medium strawberries packs in 2 grams of fiber, making the fruit a good source of dietary fiber. What’s more, the fiber in strawberries is primarily soluble, the type that is most effective for cardiovascular protection.

Using CSFII and NHANES IV datasets, research by Victor Fulgoni, Ph.D. of Nutrition Impact LLC, found that strawberry eaters tend to have higher dietary fiber intakes. The results of the NHANES IV analysis revealed that individuals consuming strawberries ate 30 percent more fiber than those who did not report eating strawberries. LINK TO STUDY.

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