Reduce blood sugar. Lower Cholesterol It also helps prevent colon cancer, hemorrhoids, but only a few. Get enough fiber. Women should receive 25 g fiber per day and 35-40 g men per day, while on average They get only 15 grams per day. Eating fiber-rich foods is the best way. To obtain sufficient quantities such as pears, apples, broccoli, avocado, corn, legumes Beans, red beans, black beans, almonds, brown rice, oatmeal, pasta, bread, wheat.