Thursday, 17 January, 2019

High-fibre diet lowers risk of death, non-communicable diseases

Fiber helps stave off heart disease cancer and digestive problems while helping control cholesterol blood sugar and weight gain. But Americans get an average of only 15 grams a day instead of the 25 to 30 that doctors recommend. It's not hard to add High fibre diets make for healthier lives
Melissa Porter | 13 January, 2019, 19:10

The findings suggested a 15-30 per cent decrease in all-cause and cardiovascular related mortality; and reduced incidence of coronary heart disease, stroke, Type-2 diabetes and colorectal cancer by 16-24 per cent.

It said that eating more fibre will cut people's chances of heart disease and early death.

The study, which will make for hard reading for food manufacturers making low-carb products, said that fibre in "good" carbohydrates such as wholegrain bread, cereal, pasta and oats has a protective effect.

NEW YORK, Jan 12 ― New research commissioned by the World Health Organization has found that including plenty of fibre and whole grains in the diet can help reduce the risk of chronic diseases such as coronary heart disease, stroke, type 2 diabetes and colorectal cancer.

However, the researchers warned that most people globally only get about 20 grams of fiber a day, below the minimum recommended daily intake.

Dietary fiber includes plant-based carbohydrates such as whole-grain cereal, seeds and some legumes.

"This reduces incidence risk and mortality from a broad range of important diseases", he said.

The nutritional review in question includes 58 clinical trials and 185 studies, which have been run over nearly 40 years.

However, the study found only limited support that diets with a low glycemic index and low glycemic load offered protection against type 2 diabetes and stroke.

One limitation of the analysis is that the studies involved only healthy individuals, so the findings do not apply to people with pre-existing chronic conditions.

"The breakdown of fibre in the large bowel by the resident bacteria has additional wide-ranging effects including protection from colorectal cancer", Mann 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. They explained that foods with a low glycemic index or low glycemic load may also contain added sugars, saturated fats, and sodium which could account for the health benefits of this type of diet being less clear. The latest research is the most definitive evidence of the health benefits of a high fiber intake.

They also noted that their study looked mainly at foods rich in naturally occurring fibre, rather than synthetic fibre, such as powders, that can be added to foods.

Commenting on the implications Prof Gary Frost, of Imperial College London, said: "Improving the accuracy of dietary assessment is a priority area for nutrition research". It helps lower cholesterol and stabilise blood glucose.