High-fibre diet is good for you says third major study

Faith Castro
January 13, 2019

Eating high-fiber foods has also reduced the incidence of coronary heart disease, stroke, type 2 diabetes and colorectal cancer by 16-24%.

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.

NEW YORK, Jan 12 ― New research commissioned by the World Health Organization has found that including plenty of fibre and whole grains in the diet can help reduce the risk of chronic diseases such as coronary heart disease, stroke, type 2 diabetes and colorectal cancer. "This study is essential as there is increased public confusion over what to base our meal choices on, and the impact our dietary choices have on our risk of certain diseases", said study co-author Jim Mann, a professor at the University of Otago, New Zealand.

There was a decrease in deaths from all causes and cardiovascular disease of 15 to 30 percent compared to those who ate the least.

The results? The high-fiber diet means 13 fewer deaths and six fewer cases of coronary heart disease for every 1,000 people who eat high-fiber foods, compared with those who do not. Achieving Better Overall Health Current government dietary guidelines recommend that adults consume 25 to 38 grams of fiber a day. Whole grains are high in dietary fibre, which could explain their beneficial effects.

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The study shows that most people worldwide eat less than 20 grams of fibre each day, while guidelines set in 2015 in the United Kingdom recommend that we should eat at least 30 grams per day. 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.

Consuming just 30 grams of naturally-occurring dietary fibre daily may prevent you from of developing non-communicable diseases, revealed a latest study.

Fibre rich fruits include bananas, oranges, apples, mangoes, strawberries, raspberries, while beans, legumes or darker coloured vegetables too have high-fibre content. "This reduces incidence risk and mortality from a broad range of important diseases".

The researchers only included studies with healthy participants, so the findings can not be applied to people with existing chronic diseases. The latest research is the most definitive evidence of the health benefits of a high fiber intake. They also note that the study mainly relates to naturally-occurring fibre rich foods rather than synthetic and extracted fibre, such as powders, that can be added to foods. Not only that, they weighed less, had lower blood pressure, lower blood sugar and lower cholesterol.

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