The average person should be consuming around 14g of dietary fiber per every 1,000 calories. As you can see the amount of fiber needed daily will vary from person to person. Some of you may even need more or less depending on your individual needs. Dietary fiber is essential to your overall health for various reasons:

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• Weight maintenance 

• Satiation (feeling of fullness after you eat)

• Keeping you fuller for longer periods of time (You'll experience less snacking and binging)

• Regulating blood sugar levels 

• Regulating blood pressure 

• Regulating cholesterol 

• Regulating digestion and bowel movements 

• Reduced rates of inflammation 

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These factors help reduce risk of heart disease, stroke, Type II Diabetes, cancers, and more. 

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Consuming more beans, lentils, whole grains, nuts, seeds, fruits, and veggies can help you easily and naturally meet your fiber needs. Use this one pager as a reminder aid by placing it on your fridge for ideas!