High-fiber diet linked to lower risk of death, chronic diseases

Desiree Burns
January 13, 2019

The researchers also found that those who increased the amount of dietary fiber in their daily meals had lower body weight and total cholesterol, adding to the long list of the benefits of eating the type of carbohydrate.

However, high intakes might have ill-effects for people with low iron or mineral levels for whom high levels of whole grains can further reduce iron levels, the researchers noted.

As reported by the BBC, the World Health Organisation commissioned the nutritional review, which was run by researchers at the University of Otago and has been published in The Lancet.

Among those who ate the most fibre, the analysis found a 15-30% reduction in deaths from all causes, as well as those related to the heart, compared with those eating the least fibre.

Research showed that with every eight-gram increase in the consumption of fibre, the total deaths from type 2 diabetes, coronary heart disease, and colorectal cancer fell by between five to 27 percent.

Based on the research, experts recommend 25 grams (0.88 ounces) to 29 grams (1.02 ounces) of fibre each day.

According to the study, most people worldwide now consume less than 20g of dietary fibre a day.

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The health benefits are best if we eat at least 25g of dietary fibre a day, according to analysis of observational studies and clinical trials conducted over almost 40 years.

However, their findings imply that while low-carb diets are popular with people wishing to lose weight, this risks the health benefits from eating whole grain fibre. The report of this study too revealed that the diet which has got the low glycaemic index, as well as the low glycaemic load, will support for the protection of Type-2 diabetes or stroke only.

In practice, note that the required daily fiber intake is ultimately considerable.

He insisted that these findings "provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains".

Dietary fiber is considered the best carbohydrate, with significant health benefits - foods high in fiber recommended to curb hunger, maintain blood sugar and reduce risk of serious disease.

Most Britons consume less than 20g of dietary fibre per day.

Foods rich in fibre include fruits, such as raspberries, bananas and apples (with skin on), and vegetables such as broccoli, turnip and sweetcorn. These studies involved initially healthy participants, so the findings can not be applied to those with existing chronic diseases. They also favorably influence the lipid as well as glucose levels.

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