
If you wonder what’s so great about dietary fiber, here are just a few benefits: Fiber helps reduce certain risk factors for heart disease, including high blood pressure and high cholesterol. Soluble fiber, in particular, improves blood sugar control. And, of course, fiber helps keep you “regular.” People with higher daily fiber intake also tend to weigh less, in part because high-fiber foods help you feel full for longer, so you’re likely to eat less. Aim for 14 grams of fiber for every 1,000 calories you eat—for example, 21 grams if you eat 1,500 calories a day and 35 grams if you eat 2,500 calories. Each of the following recipes has at least 10 grams of fiber per serving.