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Study concludes that we should be eating more fibre in our diet
13 January 2019, 07:08 | Randall Craig
High fibre diets make for healthier lives
For every 15 grams of whole grain (high fiber, NDLR) dietary supplement consumed per day, the total number of deaths and the incidence of coronary heart disease, type 2 diabetes, and colorectal cancer, for example, decreased by 19%.
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 study was commissioned by the World Health Organisation which is looking at the development of new recommendations for optimal daily fibre intake.
"Our research indicates we should have at least 25g to 29g of fibre from foods daily, although most of us now consume less than 20g of fibre daily", said Dr Andrew Reynolds, lead author of the study.
This includes a decrease of up to 30pc in all-cause and cardiovascular-related mortality when comparing people who eat the highest amount of fibre to those who eat the least.
High fiber intake was associated with lower levels of coronary heart disease, stroke, type 2 diabetes and colorectal cancer.
Based on the research, experts recommend 25 grams (0.88 ounces) to 29 grams (1.02 ounces) of fibre each day.
Moreover, there also appeared to be a dose-response relationship, suggesting that a higher intake of dietary fibre above 25g to 29g per day could bring even greater benefits to protect against cardiovascular diseases, type 2 diabetes, and colorectal and breast cancer.
The review found that people should be eating at least 25g to 29g of fibre a day, with indications that over 30g is better still.
However, their findings imply that while low-carb diets are popular with people wishing to lose weight, this risks the health benefits from eating whole grain fibre.
In Australia women are advised to have 25g of dietary fibre a day and men 30g. Rich sources of dietary fibre include whole grains, pulses, vegetables and fruit.
Professor Nita Forouhi of the MRC Epidemiology Unit at Cambridge University said their research endorses United Kingdom governmental advice to eat 35 grams of fibre each day. This cholesterol-lowering type of fibre is found in fruits, vegetables and grains such as oats and barley. People who all are gym freak may note that the foods with low glycaemic index will get sugars, fats or sodium. These studies involved initially healthy participants, so the findings can not be applied to those with existing chronic diseases.
"This reduces incidence risk and mortality from a broad range of important diseases", he said.
"The health benefits of fibre are supported by over 100 years of research into its chemistry, physical properties, physiology and effects on metabolism". It helps lower cholesterol and stabilise blood glucose.
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