To take why people have more of fiber should be
Doctors found that a fiber-rich diet is associated in humans with a lower risk of premature death and diseases such as a stroke or cancer.
The scientists from the University of Otago noted in their recent study, that a high-fiber diet causes a lower risk of premature death and chronic diseases. The experts published the results of their study in the English journal “The Lancet”.
Benefits of taking fiber
Of fiber include vegetable carbohydrates, such as whole-grain cereals, seeds, and some legumes. The health benefits of dietary fiber for a long time known substances are already. The research shows that a higher dietary fiber intake leads to a reduced incidence of a surprisingly wide range of relevant diseases (heart disease, type 2 Diabetes, and colon cancer), say the doctors. Moreover, the inclusion of ballast causing a reduced body weight, reduced cholesterol levels and lower mortality, explained study author Andrew Reynolds of the University of Otago in new Zealand. Similar findings showed that with increasing whole grain intake.
Over 200 study results were evaluated
The researchers analyzed their study on 180 observational studies, and 50 studies in the last four decades. The health benefits of dietary fibre seem to be even greater than previously thought, experts explain. The analysis showed a 15 to 30 percent lower risk of premature death and chronic diseases in humans, which is the most dietary fiber with their diet revenue, compared to individuals with the lowest intake.
How much fiber should people take daily?
A fiber-rich diet was associated on average with a 22 percent reduced risk of stroke and a 16 percent lower risk for type 2 Diabetes and colon cancer and a 30 percent reduced risk of death due to coronary heart disease. Most people consume every day about 20 grams of fiber. Based on the research results, the experts recommend daily 25 grams up to 29 grams of fiber. Higher amounts are according to the analysis even more advantageous.
Risks of too much dietary fiber?
An increase in the per day consumed whole-grain products, to 15 grams was associated with a reduction in the total deaths and the incidence of coronary heart disease, type 2 Diabetes and colorectal cancer by two to 19 percent. The investigation found no health risks due to a high intake of dietary fiber. However, a high proportion of whole-grain products in the diet of people with iron deficiency could reduce the iron content.
There were limitations in the study?
The study found seizures in addition, a small risk reduction in stroke, and type 2 Diabetes in people who keep to a diet with a low glycemic Index. Such a diet includes foods such as green vegetables, beans, most fruits, and kidney. A limitation of the analysis is that the studies only healthy individuals were involved. The results are therefore not considered for persons with chronic diseases. Most of the studies were conducted in Western societies. It would not be 100 percent sure that the results apply also to the less privileged societies, the scientists say.
How can I incorporate more fiber in my diet?
Any increase in dietary fiber has health benefits, and there are only small Changes in the diet are necessary to achieve a health Benefit. A Person could, for example, easily add eight grams of fiber to the diet, if she flakes, a Breakfast consisting of Bran, four dried apricots and a handful of almonds you eat, experts advise. Practical ways to increase dietary fiber intake include increased consumption of whole grain products, vegetables, legumes and whole fruits. (as)