Study details how high fibre diets make for healthier lives

Laverne Higgins
January 13, 2019

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%.

Specifically, the study showed that such a high-fiber diet reduces coronary heart disease, stroke, Type 2 diabetes and colorectal cancer by 16-to-24 percent.

The study, which will make for hard reading for food manufacturers making low-carb products, said that fibre in "good" carbohydrates such as wholegrain bread, cereal, pasta and oats has a protective effect.

The study was commissioned by the World Health Organisation which is looking at the development of new recommendations for optimal daily fibre intake.

According to the study, 15 per cent to 30 per cent reduced risk of death and chronic diseases in people who included the most fibre in their diets as compared to those with the lowest intake.

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. Consuming 25-29 grams each day was adequate but the data suggest that higher intakes of dietary fibre could provide even greater protection.

Prof Mann said: "We also found an overwhelmingly positive effect, with high fibre diets being protective against heart disease, diabetes, cancers and measures of mortality".

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The study found small risk reduction in stroke and Type 2 diabetes for people adhering to a low-glycemic-index diet, which involves foods like green vegetables, most fruits, kidney beans and bran breakfast cereals. In the U.S., fibre intake among adults averages 15 g a day [2].

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".

Every day, Americans consume on average 20 grams of fiber for men and 18 grams of fiber for women.

The researchers only included studies with healthy participants, so the findings can not be applied to people with existing chronic diseases. This cholesterol-lowering type of fibre is found in fruits, vegetables and grains such as oats and barley. However, links for low glycaemic load and low glycaemic index diets are less clear.

"Fibre-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control, he said".

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. Not only that, they weighed less, had lower blood pressure, lower blood sugar and lower cholesterol.

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