Health and Wellness Tips for Your 40s - Mehmet Oz

O, The Oprah Magazine | From the January 2013 issue of O, The Oprah Magazine

Illustration: Joel Holland

Eat This: Fill Up On Fiber

Diabetes now strikes one in 12 people in the United States, and a woman diagnosed at age 40 may lose an estimated 14 years from her life, according to a study in the Journal of the American Medical Association. Pack your diet with fiber—which can moderate the release of glucose into your bloodstream—and you might reduce your risk of getting the disease by up to 60 percent. Get at least 25 grams of roughage a day from leafy greens, whole grains like oats, and these surprisingly fiber-rich options:

Avocado (one medium)
13.5 grams

Artichoke (one medium)
10.3 grams

Pecans (half cup)
5 grams

Edamame (one cup)
8.1 grams

Raspberries (one cup)
8 grams

You need 25+ grams every day