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High fiber diet, associated with a lower risk of death and chronic diseases



Dietary fiber includes vegetable carbohydrates such as whole grains, seeds and some legumes. The health benefits of Fibers have been "identified in over 100 years of research," wrote Andrew Reynolds, a researcher at the University of Otago in New Zealand, in an email. He co-authored the new meta-analysis of existing research, which was published Thursday in The Lancet magazine.

Research shows that higher fiber intake resulted in a reduced incidence of a surprisingly wide range of relevant diseases (heart disease, type 2 diabetes and colorectal cancer) "lowered body weight and total cholesterol and lowered mortality," Reynolds wrote , Similar results were shown with increasing whole grain intake.

The Reynolds team was commissioned by the World Health Organization to provide future fiber reception recommendations.

The researchers analyzed more than 1

80 observational studies and 50 clinical studies from the last four decades. That's the strength of the analysis, said co-author Jim Mann, professor of human nutrition and medicine at the University of Otago.

"The health benefits of dietary fiber appear to be even greater than we previously thought," Mann said.

The analysis showed a 15-30% lower risk of death and chronic disease in people who consumed the most fiber in their diet compared to those with the least intake.

A high-fiber diet was associated, on average, with a 22% reduced risk of stroke, a 16% lower risk of type 2 diabetes and colorectal cancer, and a 30% reduced risk of death from coronary heart disease. [19659003] Most people consume about 20 grams of fiber per day daily, Mann said about the results. Based on the research results, he recommends daily 25 grams (29 grams) of fiber. According to the analysis, higher amounts are even more advantageous.

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An increase in whole grains consumed per day by 15 Grams (0.52 ounces) was associated with a reduction in overall deaths and incidence of coronary heart disease, type 2 diabetes and colorectal cancer by 2% to 19%.

The study finds that the correlations between high fiber / whole grain consumption and reduced noncommunicable diseases may be the cause.

The analysis found no dangers with a high fiber intake. It adds, however, that in people with iron deficiency, a high proportion of whole grains can further reduce iron content.

The authors state that carbohydrates include sugar, starch, and fiber. "However, sugar, starch and fiber are all carbohydrates that perform different functions in the body," Reynolds wrote.

The fiber content proved to be a better indicator of the ability of a carbohydrate feed to prevent disease than the glycemic index, the measure of the level of blood sugar after eating a particular food.

The study found a low risk reduction in stroke and type 2 diabetes for people who follow a low glycemic index diet with foods such as green vegetables, most fruits, kidney beans, and bran breakfast cereals be included.

The glycemic index is not as good as fiber when considering whether something is a good carbohydrate-containing food, Mann said. Foods that do not increase blood sugar can still be high in sugar, saturated fats, and sodium. Ice cream, for example, has a low glycemic index, but is rich in sugar.

A limitation of the analysis is that the studies concerned only healthy individuals, so the results are not valid for people with chronic diseases. Most studies were also conducted in Western societies. It is not "100% sure" that the results therefore apply to less privileged companies, Mann said.

Brian Power, a nutritionist and lecturer in nutrition at University College London, said the analysis was "very robust" and "powerful." "Power, who was not involved in the research, said it was the" highest form of evidence to summarize what we know. "

" Any increase in fiber has health benefits, "he added only [19659016] would need small changes in diet for health benefits: One person could add 8 grams of fiber to their diet, a breakfast of brancakes, four dried apricots, and a handful of almonds.

Reynolds dismissed "Practical ways to increase fiber intake is to place meals and snacks on whole grains, vegetables, legumes, and whole fruits."

Helen Stokes-Lampard, chairwoman of the Royal College of General Practitioners, wrote In One E-mail states that "a healthy lifestyle is an obvious way to improve our health outcomes and maintain a balanced diet as well as regular nutrition movement, adequate sleep, alcohol in moderation and non-smoking is an integral part of it "

" We have long known that eating fiber is good for us and aids digestion, "wrote Stokes-Lampard new analysis, "so it's reassuring. "This high-quality study shows how far-reaching these benefits are for our long-term health and well-being and confirms why it is so important to include these foods in our diet."


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