High-fibre diet helps the heart

Florence Lopez
January 14, 2019

The researchers analyzed over 180 observational studies and 50 clinical trials from the past four decades; that's the strength of the analysis, explained co-author Jim Mann, professor of human nutrition and medicine at the University of Otago.

Specifically, the study showed that such a high-fiber diet reduces coronary heart disease, stroke, Type 2 diabetes and colorectal cancer by 16-to-24 percent.

Eating plenty of fruit, veg and whole grains can slash the risk of a premature death by nearly a third, according to new research.

Commissioned by the World Health Organization (WHO), the study aimed to develop new recommendations for optimal daily fibre intake to see what types of carbohydrates provide the best protection against things such as NCDs and weight gain.

Fibre rich fruits include bananas, oranges, apples, mangoes, strawberries, raspberries, while beans, legumes or darker coloured vegetables too have high-fibre content.

Despite its importance, Australians aren't getting enough - research conducted by Nutritional Research Australia found that an alarming two in every three adults are not meeting their required fibre intake.

People who eat diets that are high in fiber have lower risk of death and chronic diseases such as stroke or cancer compared with people with low fiber intake, a new analysis found.

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According to the study, most people worldwide now consume less than 20 grams of dietary fiber a day. Dietary fiber includes plant-based carbohydrates like beans, whole-grain cereal, and seeds.

Prof Mann said: "We also found an overwhelmingly positive effect, with high fibre diets being protective against heart disease, diabetes, cancers and measures of mortality".

Adults were already recommended to aim for about 30 grams of fiber per day, and for children to have about 20 grams.

Protection against stroke and breast cancer also rose. They also favorably influence the lipid as well as glucose levels. Fitness enthusiasts and health conscious people must note that foods with a low glycaemic index or low glycaemic load may also contain added sugars, saturated fats, and sodium.

As reported by The Guardian, Forouhi also said their research didn't study people's total carbohydrate intakes.

"Some fibre e.g. beta glucans can help to lower cholesterol by binding to the cholesterol and prevent it being absorbed". There are some important considerations that arise from this Article. Second, although the absence of association between glycaemic index and load with non-communicable disease and risk factors is consistent with another recent systematic review, caution is needed when interpreting these data, as the number of studies is small and findings are heterogeneous.

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