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Got fiber? Love it or hate it, dietary fiber or roughage is an essential part of a healthy diet. Although much harder to tally than counting calories, according to study findings, increasing your daily fiber intake by 10g can cut your risk of premature death by 10%.

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Here’s how:

1. Heart disease, the leading cause of death among African Americans, drops 9% for each 7g of fiber consumed daily.

2. Eating more than 21g of fiber a day lowers your risk of developing kidney stones by 22%.

3. Cut your risk of having a stroke by 7% when you consume just 7g daily.

4. Eating more fiber aids digestion by balancing levels of healthy bacteria.

5. Fiber slows the body’s absorption of glucose, controlling blood sugar spikes; in turn reducing your risk for diabetes.

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