Those With High Fiber Diets Have Lower Death, Disease Risks

13 January, 2019, 17:44 | Author: Sherman Richardson
  • Eating fresh fruit is an easy way to add fiber each day. Apples add about 4½ grams bananas and oranges have 3 grams

This type of fibre can be found in beans, chickpeas, potatoes, rice, unripe bananas, cereal grains and onion. So researchers are hoping to settle once and for all the ideal amount of fiber to optimize your health. He is co-author of the new meta-analysis of existing research, which was published January 10 in the journal The Lancet.

Specifically, the study showed that such a high-fiber diet reduces coronary heart disease, stroke, Type 2 diabetes and colorectal cancer by 16-to-24 percent.

Mann said the health benefits of dietary fibre - contained in foods such as whole grains, pulses, vegetables and fruit - come from its chemistry, physical properties, physiology and its effects on metabolism.

The team was commissioned by the World Health Organization to inform future fibre intake recommendations. "This reduces incidence risk and mortality from a broad range of important diseases", said Jim Mann, a professor at the University of Otago, New Zealand who co-led the research. "While we all knew that dietary fiber was good for us we didn't know the extent to which the old mantra was true". "For every 8 gram increase of dietary fiber eaten a day, total deaths and incidences of coronary heart disease, type 2 diabetes and colorectal cancer decreased by 5 to 27 percent".

He said: "Our research indicates we should have at least 25-29g of fibre from foods daily, although most of us now consume less than 20g of fibre daily". In fact, the researchers found that upping the amount of fiber in one's daily diet is more beneficial.

"(And) the breakdown of fibre in the large bowel by the resident bacteria has additional wide-ranging effects including protection from colorectal cancer".

The study notes that the relationships between high fiber/whole grain consumption and reduced noncommunicable diseases could be causal. However, the same study also found that only one in 10 of the participants actually consumed the recommended daily fiber intake.

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Protection against stroke and breast cancer also increased. Ice cream, for example, has a low glycemic index but is high in sugar. These studies involved initially healthy participants, so the findings can not be applied to those with existing chronic diseases.

Brian Power, a dietician and lecturer in nutrition at University College London, said the analysis is "very robust" and "powerful".

If you're not eating enough fibre at the moment, one of the easiest ways to add fibre to your diet is at breakfast time.

Whole grains are also important in fiber content and important to the diet.

You can increase fiber in your diet for instance by eating more beans and lentils.

Written by Nina Avramova for CNN.

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