Fiber In Food Brings More Health

Author: Karen Lennox Time for reading: ~1 minutes Last Updated: August 08, 2022

Daily fiber intake prevents chronic diseases such as heart problems, diabetes, respiratory diseases and cancer.

New research is trying to find the ideal amount of fiber that should be consumed to prevent chronic diseases. These include heart problems, diabetes, chronic respiratory diseases and cancer.

Professor Jim Mann of the University of Otago, New Zealand, who is also the author of the study, explains that one indicator has been studied so far and so it has not been possible to determine which foods to eat and which not to prevent disease. According to the research team, the ideal daily fiber intake is between 25 and 29 grams. This is shown by the results of 58 clinical trials of over 4,600 people over almost 40 years.

According to studies, people who consume enough fiber are between 15 and 30% less likely to develop chronic disease than those who consume the least fiber. Foods rich in fiber reduce the incidence of coronary heart disease, stroke, type 2 diabetes and colon cancer by 16-24%.

High-fiber foods include whole grains such as brown rice, foods including rye, barley and others, fruits such as bananas, oranges, apples and strawberries. The darker the color of the vegetables, the higher their fiber content. Among them are carrots, beets, broccoli, spinach and others. Legumes are also very rich in fiber. These include legumes such as peas, beans, lentils, chickpeas. The nuts that contain the most fiber are almonds, pistachios, pumpkin and sunflower seeds.

Researchers also say that consuming more fiber is also associated with lower weight and lower cholesterol levels. According to them, the reason is that high-fiber foods require more chewing, which helps control weight.

The authors of the study say that consuming more than the recommended daily intake of fiber - between 25 and 29 grams can lead to even greater health benefits. On the other hand, they warn that the exact benefits of higher consumption are still being studied.

Fiber In Food Brings More Health

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