LONDON (REUTERS) – People who eat a lot of fiber and whole grain products have a lower risk of heart…
LONDON (REUTERS) – People who eat a lot of fiber and whole grain products have a lower risk of heart disease, stroke, diabetes and other chronic diseases than people whose diets are low in fiber, a study commissioned by the World Health Organization (WHO) says.
For every 8g increase in fiber consumed one day, total deaths and incidents of heart disease, type 2 diabetes and intestinal cancer decreased by 5 to 27 percent, the study said. Stroke and breast cancer protection also rose.
A good goal for those who want to reap health benefits would be to eat 25g to 29g dietary fiber a day, found the analysis.
The data, published in a series of systematic reviews and meta-analyzes in The Lancet Medical Journal, also suggested that higher dietary fiber intake could provide even greater protection.
“Our results provide compelling evidence of nutritional guidelines to focus on increased dietary fiber and on replacing refined grains with whole grains. This reduces the prevalence and mortality from a wide range of major diseases,” said Jim Mann, a professor at the University of Otago. New Zealand, which led the research
According to the study, most people worldwide consume less than 20 grams of dietary fiber a day at present
In the United Kingdom in 201
5, a nutritional advisory committee recommended an increase in dietary fiber intake to 30g per day, but only 9 percent of British adult mana to reach this goal. In the United States, fiber intake among adults is on average 15 g per day.
Mann said the health benefits of dietary fiber – in foods such as whole grains, pulses, vegetables and fruits – comes from its chemistry, physical properties, physiology and its effects on metabolism.
“Fiber-rich throughout Foods that require chewing and retain much of their structure in the intestine increase saturation and help weight control, he said. “(And) the breakdown of fiber in the colon of living bacteria has further broad effects including protection against colorectal cancer. “