(CNN) – People who eat a fiber-rich diet have a lower risk of death and chronic illnesses such as stroke or cancer compared to those with low fiber intake, a new analysis.
Dietary fiber includes plant carbohydrates based on whole grain cereals, grains 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 colon cancer)," Reynolds wrote, which lowered body weight and total cholesterol as well as mortality. Similar results were shown with increasing whole grain intake.
The Reynolds team was commissioned by the World Health Organization to make future recommendations on fiber intake.
The researchers analyzed more than 1
"The health benefits of dietary fiber appear to be even greater than we previously thought," Mann said.
The analysis showed a 15 to 30% reduction in the 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 colon cancer, and a 30% lower risk of death from coronary heart disease.
Most people around the world consume about 20 grams (0.70 ounces) of fiber per day, 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. An increase of 15 grams (0.52 ounces) of whole grains consumed per day was associated with a 2% to 19% reduction in overall mortality and coronary heart disease incidence. Type 2 diabetes and colon cancer.
The study finds that the correlations between high fiber / whole grain consumption and reduced noncommunicable diseases could be the cause.
The analysis found no dangers with high fiber intake. It adds that in people with iron deficiency, a high proportion of whole grains can further reduce their 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 food to prevent disease than the glycemic index the degree to which blood sugar increases after eating a particular food.
The study found a small risk reduction in stroke and type 2 diabetes for people on a low glycemic index diet, which is mainly food such as green vegetables, fruits, kidney beans, and bran breakfast cereals.
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 individuals with chronic pre-existing conditions. 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, nutritionist and lecturer on 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. "Just small changes in diet to get a health benefit." One person could get 8 grams of fiber with a breakfast of brancakes, four dried apricots, and a handful of almonds
Reynolds suggested: "Practical ways to increase fiber intake is to build meals and snacks on whole grains, vegetables, legumes, and whole fruits."
Helen Stokes-Lampard, chairwoman of the Royal College of General Practitioners, wrote in an e-mail that "a healthy lifestyle is an obvious way to improve our health outcomes and a. A balanced diet and regular exercise, adequate sleep, alcohol consumption and smoking ban are an important part of it."
"We have known for a long time that it is good to eat fiber f Stokes-Lampard, who was not involved in the new analysis, wrote to us and helps with digestion. "So it is reassuring that this high-quality research shows how far-reaching these benefits can be for our long-term health and wellbeing and health Confirmation of why it is so important It is important to include these foods in our diet.
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