Published: Sun, January 13, 2019
Medical | By Vicki Mclaughlin

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

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

For every 15 grams of whole grain (high fiber, NDLR) dietary supplement consumed per day, the total number of deaths and the incidence of coronary heart disease, type 2 diabetes, and colorectal cancer, for example, decreased by 19%. After looking at 40 years worth of studies and tests, he found that higher intakes of fiber reduced body weight, total cholesterol, and mortality.

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. The co-author this study, Andrew Reynolds, who is from the University of Otago in New Zealand, said that the fiber's health benefits have seen over 100 years of research.

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.

High fiber intake was associated with lower levels of coronary heart disease, stroke, type 2 diabetes and colorectal cancer. As per the data that is considered during the research, when 25-29 grams are taken each day, it got some higher intakes for the fiber.

In 2015, the UK Scientific Advisory Committee on Nutrition recommended an increase in dietary fibre intake to 30 gper day, but only 9% of UK adults manage to reach this target.

The study also found that diets with a low glycaemic index and low glycaemic load provided limited support for protection against type 2 diabetes and stroke only.

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

The best way is of course by increasing your fruit, vegetable and grain intake and cutting out or reducing processed foods, meats and dairy in your daily diet. However, links for low glycaemic load and low glycaemic index diets are less clear.

The researchers only included studies with healthy participants, so the findings can not be applied to people with existing chronic diseases.

Foods rich in fibre include fruits, such as raspberries, bananas and apples (with skin on), and vegetables such as broccoli, turnip and sweetcorn.

The risk of contracting "a wide range" of communicable diseases, including heart disease, could fall by as much as a third with a diet containing grains, pulses and wholegrain bread.

The authors of the review also stressed that these results mainly relate to natural, fibre rich foods and not the powdered, synthetic fibre which can be added to food.

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