Those With High Fiber Diets Have Lower Death, Disease Risks

13 January, 2019, 17:43 | Author: Kara Nash
  • Fresh berries are an especially easy way to punch up your fiber intake. These bite-size beauties are chock full of fiber a cup of most berries adds 3 to 4 grams and satisfies your sweet tooth to boot

They found that people who consumed the highest amount of dietary fiber per day decreased their likelihood of experiencing coronary heart disease, stroke, type 2 diabetes, colorectal cancer, and mortality by 15 to 30 percent compared to those who had a low intake of dietary fiber. Similarly, nuts and seeds such as chia seeds and almonds are excellent sources of fiber, as well as whole wheat food products such as cereals and breads.

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.

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".

The researchers focused on the effects of dietary fibre and whole grains on the risk of premature deaths from and rates of coronary heart disease, cardiovascular disease and stroke, as well as rates of type 2 diabetes, colorectal cancer and cancers associated with obesity: breast, endometrial, oesophageal and prostate cancer. These high fiber consumers also had "significantly" lower body weight, blood pressure and total cholesterol, the authors found.

But the data, published in a series of systematic reviews and meta-analyses in The Lancet medical journal, also suggested higher dietary fibre intakes could give even greater protection.

A higher intake of whole grains was linked with an overall reduction in chronic disease risk of 13-33% - which is equivalent to 26 fewer deaths per 1,000 people.


Eating wholegrain foods which contain dietary fibre could reduce the risk of contracting a range of deadly diseases including diabetes and cancer, a study has concluded.

Fiber content was shown to be a better indicator of a carbohydrate food's ability to prevent disease than glycemic index, the measure of the degree to which blood glucose goes up after a particular food is eaten. But it adds that for people with an iron deficiency, high levels of whole grains can further reduce iron levels.

However, the study found only limited support that diets with a low glycemic index and low glycemic load offered protection against type 2 diabetes and stroke.

One limitation of the analysis is that the studies involved only healthy individuals, so the findings do not apply to people with pre-existing chronic conditions.

Reynolds advised, "Practical ways to increase fiber intake is to base meals and snacks around whole grains, vegetables, pulses, and whole fruits".

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