Posted on Jan 18, 2019, 11 p.m.
Fibre: getting more of it may slash your risk of dying from some of the deadliest diseases by 24%; and your chances of ever getting any of those illnesses by up to 27%; and of each 8% increase in dietary fibre can help drop risks even further, according to a series of systematic reviews published in The Lancet commissioned by W.H.O to inform the development of new recommendations for optimal daily fibre intake.
This isn’t something new, it’s not an prescription drug, it’s certainly not a rare exotic treatment, and it’s not an exclusive procedure reserved for the wealthy and famous. Simple everyday dietary fibre may provide some of the answers to health and longevity on an easy daily basis.
When comparing participants who ate the least amounts of fibre filled foods to those who ate the most whole grain fibre lovers were found to have a 16-24% lower risk of dying from stroke, heart disease, colon cancer, breast cancer, and type 2 diabetes; and for every 8 grams increase in dietary fibre total deaths and incidents of colorectal cancer, type 2 diabetes, and heart disease decreased by an additional 5-27%.
After crunching 40 years worth of data from 58 clinical trials involving 4.635 adult subjects and 185 observational studies relating to 135 million person years, for every 15 grams of whole grains there was a 2-19% drop in total deaths; and risk of heart disease, diabetes, and colon cancer decreased by 19%. Those who ate more whole grains had 13-33% lower risk of any chronic disease; and in trials increased consumption of whole grains aided in weight loss.
A minimum of 25-29 grams if dietary fibre per day is recommended, and while synthetic and natural fibre supplements are available consuming fibre rich foods is suggested; this study mainly relates to naturally occurring fiber rich foods. Fibre rich foods leave you feeling fuller and more satisfied, which means it may help with controlling weight and blood sugar. Fibre is also a prebiotic meaning it feeds gut flora helping to contribute to a healthy gut to protect the body from diseases.
Great choices of fibre rich foods include raspberries, apples, oranges, bananas, guava, artichokes, avocado, collard greens, swiss chard, beans, lentils, split peas, almonds, pistachios, pumpkin and sunflower seeds, steel cut oats, and 100% whole grain breads.
Slashing risks of death and chronic disease by consuming a variety of delicious foods just seems like a win, and all the more reason to start adding more fibre rich foods to the diet today.
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