High fibre diets make for healthier lives

Postado Janeiro 11, 2019

He said: "Our research indicates we should have at least 25-29g of fibre from foods daily, although most of us now consume less than 20g of fibre daily".

Increasing fibre intake is associated with lower bodyweight and cholesterol, compared with lower intake or synthetic and extracted fibre.

"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.

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.

Their analysis found up to a 30% reduction in deaths from all causes among those who consumed the most fibre.

Flickr | mooglet
Flickr | mooglet

The study, which tracked dietary habits for over 40 years, found that among those who ate a diet rich in fibre, there were fewer incidences of heart disease, cancer, stroke and type 2 diabetes, by up to 24 per cent. The impact translates into 13 fewer deaths and six fewer cases of coronary heart disease for every 1,000 people.

United Kingdom nutrition guidelines since 2015 recommend a daily fibre intake of 30g, but only 9% of adults manage to reach this target. "This reduces incidence risk and mortality from a broad range of important diseases", said Jim Mann, a professor at the University of Otago, New Zealand who co-led the research.

"Fibre-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control, he said".

But the data, published in a series of systematic reviews and meta-analyses in The Lancet medical journal, also suggested higher dietary fibre intakes could give even greater protection. "For example, wholegrain fibres were shown to have significant health effects whereas the evidence that low glycaemic index diets [focusing on foods such as fruit, vegetables, beans and lentils] were effective were less convincing".