High-Fiber Diet Linked To Lower Risk Of Death And Chronic Diseases

Researchers also found people who increased the amount of fibre in their diet had lower body weight and total cholesterol

A new report suggests people who eat high-fiber diets have a lower risk of death and chronic diseases.

Commissioned by the World Health Organization (WHO), the study aimed to develop new recommendations for optimal daily fibre intake to see what types of carbohydrates provide the best protection against things such as NCDs and weight gain.

People who eat extra fibre and whole grains are more likely to avoid certain diseases such as heart attacks, stroke, cancer and diabetes compared to people who eat lesser amounts, a review of all the available evidence has concluded.

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.

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Based on the research, experts recommend 25 grams (0.88 ounces) to 29 grams (1.02 ounces) of fibre each day. Whole grains are high in dietary fibre, which could explain their beneficial effects.

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. The researchers were interested in determining the ideal carbohydrate to protect against chronic diseases like cardiovascular diseases, cancer and diabetes mortality, and other risk factors.

Food that falls under this recommended fibre intake includes pasta, bread, nuts and cereals.

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".

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"Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains". These studies involved initially healthy participants, so the findings can not be applied to those with existing chronic diseases.

Prof Mann said: "The health benefits of fibre are supported by over 100 years of research into its chemistry, physical properties, physiology and effects on metabolism. This reduces incidence risk and mortality from a broad range of important diseases", Mann said.

"Fibre-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favourably influence lipid and glucose levels".

They also noted that their study looked mainly at foods rich in naturally occurring fibre, rather than synthetic fibre, such as powders, that can be added to foods. Rich sources of dietary fibre include whole grains, pulses, vegetables and fruit. Not only that, they weighed less, had lower blood pressure, lower blood sugar and lower cholesterol.

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