Fiber (page 25)

The American Dietetic Association recommends people eat 25 to 30 grams of fiber daily. The average person only eats about half the recommended amount. Areas of the world where people consume over 45 grams per day have the lowest percentage of overweight.

Fiber has many benefits. It will improve bowel function and prevent constipation; lowers your risk for heart disease and diabetes; may lower cholesterol; and aids in weight loss by promoting a feeling of fullness. . . . Great sources of fiber are whole grains, fresh fruits and vegetables, raw nuts and seeds, beans, peas and other legumes.

Researchers in England found that volunteers who ate a high fiber breakfast snacked 75% less than after a bacon and egg breakfast. The best sources of fiber are beans, vegetables, fruits and whole grains in that order. Foods high in fiber, such as fruit and 100% whole grains, take more energy to digest therefore they raise blood sugar less than refined carbohydrates. 

Fiber is essential to aid the digestive system in elimination of toxins and waste.