Published: Sun, January 13, 2019
Health Care | By Cedric Leonard

High fibre diets make for healthier lives

High fibre diets make for healthier lives

For every 8g increase of dietary fibre eaten per day, total deaths and incidences of coronary heart disease, type 2 diabetes and colorectal cancer decreased by five to 27%. After looking at 40 years worth of studies and tests, he found that higher intakes of fiber reduced body weight, total cholesterol, and mortality.

Whole grains can lower a person's risk of dying from heart disease it was discovered by a team at the Harvard School of Public Health back in 2015.

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.

Based on the research, experts recommend 25 grams (0.88 ounces) to 29 grams (1.02 ounces) of fibre each day.

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 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 20 grammes of dietary fibre per day, researchers said. To meet the recommended daily intake of fiber, the U.S. Food and Drug Authority suggests eating more fruits and vegetables and switching from refined to whole grains of commonly consumed foods such as bread, rice, pasta.

Speaking to The Guardian, Mann said that the findings considerably challenge many popular diets that reject carbohydrates due to their correlation with sugar.

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. People who all are gym freak may note that the foods with low glycaemic index will get sugars, fats or sodium.

Fibre rich fruits include bananas, oranges, apples, mangoes, strawberries, raspberries, while beans, legumes or darker coloured vegetables too have high-fibre content.

"We've known for a long time that eating foods high in fiber is good for us and helps to aid digestion", wrote Stokes-Lampard, who was not involved in the new analysis, "so it's reassuring to see this high-quality research showing how far-reaching these benefits may be for our long-term health and wellbeing, and confirming why it's so important to include these foods in our diet".

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

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