High Fiber Consumption Reduces Risk of Chronic Disease
High Fiber Consumption Reduces Risk of Chronic Disease
People who consume high fiber have a lower risk of death and chronic disease is lower than people with low fiber intake
People who consume high fiber have a lower risk of death and chronic diseases such as stroke or cancer are lower than people with low fiber intake. Dietary fiber including vegetable carbohydrates such as whole grain cereals, grains and some legumes have proven health benefits and have been recorded by more than 100 years of research.
"Higher fiber intake helps reduce the incidence of various surprisingly very broad diseases such as heart disease, type 2 diabetes and colorectal cancer, reduce weight and total cholesterol, reduce mortality," said Andrew Reynolds, a researcher at the University of Otago in Zealand New as reported by CNN.
Similar findings also show an increase in wheat intake. Reynolds and his team were commissioned by the World Health Organization (WHO) to inform recommendations on fiber intake in the future. The researchers analyzed more than 180 observational studies and 50 clinical trials from the past four decades.
"The health benefits of dietary fiber seem even bigger than we thought," said Jim Mann, co-author and professor of human nutrition and medicine at the University of Otago.
Researchers found a 15% to 30% reduction in the risk of death and chronic illness in people who put the most fiber in their diet, compared to those with the lowest intake. Fiber-rich foods were associated, on average, with a 22% reduction in stroke risk, 16% lower risk of type 2 diabetes and colorectal cancer, and a 30% lower risk of death from coronary heart disease.
"Most people globally consume about 20 grams (0.70 ounces) of dietary fiber per day," explained Mann. Based on research, he recommends 25 grams (0.88 ounces) to 29 grams (1.02 ounces) of fiber every day. Higher amounts are even more useful. An increase of 15 grams (0.52 ounces) in grains consumed per day was associated with a decrease of 2% to 19% in total deaths and incidents of coronary heart disease, type 2 diabetes and colorectal cancer.
This study notes that the relationship between consumption of high fiber or whole grains and reducing non-communicable diseases can be a cause. Researchers did not find danger with high fiber intake. But for people with iron deficiency, high levels of grains can reduce iron levels further. "But sugar, starch and fiber are all carbohydrates that perform different roles in the body," Reynolds wrote.
The fiber content has proven to be a better indicator of the ability of carbohydrate foods to prevent disease than the glycemic index, a measure of the extent to which blood glucose rises after certain foods are eaten. The study found a small reduction in risk in stroke and type 2 diabetes for people who follow a low glycemic index diet, which involves foods such as green vegetables, most fruits, kidney beans and bran breakfast cereals.
Foods that do not increase blood glucose may still be high in sugar, saturated fat and sodium. Ice cream for example, has a low glycemic index but is high in sugar. This study only involved healthy individuals, so this finding does not apply to people with pre-existing chronic conditions. In addition, most of the research was conducted in Western societies. Brian Power, nutritionist and nutrition lecturer at University College London added, every increase in dietary fiber has health benefits.
Only small changes are needed in the diet to achieve health benefits. One can add 8 grams of fiber to their food with breakfast of four dried apricots and some almonds. "The practical way to increase fiber intake is to base food and snacks around whole grains, vegetables, nuts and fruits," Reynolds said.
People who consume high fiber have a lower risk of death and chronic disease is lower than people with low fiber intake
People who consume high fiber have a lower risk of death and chronic diseases such as stroke or cancer are lower than people with low fiber intake. Dietary fiber including vegetable carbohydrates such as whole grain cereals, grains and some legumes have proven health benefits and have been recorded by more than 100 years of research.
"Higher fiber intake helps reduce the incidence of various surprisingly very broad diseases such as heart disease, type 2 diabetes and colorectal cancer, reduce weight and total cholesterol, reduce mortality," said Andrew Reynolds, a researcher at the University of Otago in Zealand New as reported by CNN.
Similar findings also show an increase in wheat intake. Reynolds and his team were commissioned by the World Health Organization (WHO) to inform recommendations on fiber intake in the future. The researchers analyzed more than 180 observational studies and 50 clinical trials from the past four decades.
"The health benefits of dietary fiber seem even bigger than we thought," said Jim Mann, co-author and professor of human nutrition and medicine at the University of Otago.
Researchers found a 15% to 30% reduction in the risk of death and chronic illness in people who put the most fiber in their diet, compared to those with the lowest intake. Fiber-rich foods were associated, on average, with a 22% reduction in stroke risk, 16% lower risk of type 2 diabetes and colorectal cancer, and a 30% lower risk of death from coronary heart disease.
"Most people globally consume about 20 grams (0.70 ounces) of dietary fiber per day," explained Mann. Based on research, he recommends 25 grams (0.88 ounces) to 29 grams (1.02 ounces) of fiber every day. Higher amounts are even more useful. An increase of 15 grams (0.52 ounces) in grains consumed per day was associated with a decrease of 2% to 19% in total deaths and incidents of coronary heart disease, type 2 diabetes and colorectal cancer.
This study notes that the relationship between consumption of high fiber or whole grains and reducing non-communicable diseases can be a cause. Researchers did not find danger with high fiber intake. But for people with iron deficiency, high levels of grains can reduce iron levels further. "But sugar, starch and fiber are all carbohydrates that perform different roles in the body," Reynolds wrote.
The fiber content has proven to be a better indicator of the ability of carbohydrate foods to prevent disease than the glycemic index, a measure of the extent to which blood glucose rises after certain foods are eaten. The study found a small reduction in risk in stroke and type 2 diabetes for people who follow a low glycemic index diet, which involves foods such as green vegetables, most fruits, kidney beans and bran breakfast cereals.
Foods that do not increase blood glucose may still be high in sugar, saturated fat and sodium. Ice cream for example, has a low glycemic index but is high in sugar. This study only involved healthy individuals, so this finding does not apply to people with pre-existing chronic conditions. In addition, most of the research was conducted in Western societies. Brian Power, nutritionist and nutrition lecturer at University College London added, every increase in dietary fiber has health benefits.
Only small changes are needed in the diet to achieve health benefits. One can add 8 grams of fiber to their food with breakfast of four dried apricots and some almonds. "The practical way to increase fiber intake is to base food and snacks around whole grains, vegetables, nuts and fruits," Reynolds said.
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