Popular diets directly challenged by findings from 40-year fibre study

Popular diets directly challenged by findings from 40-year fibre study

Popular diets directly challenged by findings from 40-year fibre study

Researchers of a new study find that a high intake of dietary fiber helps to reduce the risks for chronic illnesses, but they also found that one in 10 people do not consume the recommended daily fiber.

There was also a drop in a range of diseases including heart disease, type two diabetes, and colorectal cancer.

Co-author Professor Jim Mann, from the Department of Medicine and Co-director of the Edgar Diabetes and Obesity Research Centre, says the study findings are significant.

The study revealed that individuals throughout the world eat less than 20 grams per day, but it recommends that a person should eat at least between 25 and 29 grams of fiber per day, with 30 grams even better. High fiber intake was associated with lower levels of coronary heart disease, stroke, type 2 diabetes and colorectal cancer. Dietary fiber includes plant-based carbohydrates like beans, whole-grain cereal, and seeds.

Reynolds' team was commissioned by the World Health Organization to inform future fiber intake recommendations.

The health benefits are best if we eat at least 25g of dietary fibre a day, according to analysis of observational studies and clinical trials conducted over almost 40 years.

Foods rich in fibre include fruits, such as raspberries, bananas and apples (with skin on), and vegetables such as broccoli, turnip and sweetcorn.

The study shows that most people worldwide eat less than 20 grams of fibre each day, while guidelines set in 2015 in the United Kingdom recommend that we should eat at least 30 grams per day. "Eating high fiber and whole grain foods is of a clear benefit to our health by reducing the occurrence of a surprisingly broad range of important diseases". People who all are gym freak may note that the foods with low glycaemic index will get sugars, fats or sodium. The latest research is the most definitive evidence of the health benefits of a high fiber intake.

"Fiber-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favorably influence lipid and glucose levels", said Mann.

However, high intakes might have ill-effects for people with low iron or mineral levels for whom high levels of whole grains can further reduce iron levels, the researchers noted.

The authors of the review also stressed that these results mainly relate to natural, fibre rich foods and not the powdered, synthetic fibre which can be added to food.

"The analyses provides compelling evidence that dietary fibre and whole grain are major determinants of numerous health outcomes and should form part of public health policy".

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