Study details how high fiber diets make for healthier lives

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

Those who eat the most fiber result in a 15-to-30 percent reduction in deaths from all causes, including heart disease.

The team was composed of Jim Mann of New Zealand's University of Otago and his colleagues.

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.

When it came to whole grains, the researchers found that for every 15g increase consumed per day, there was a 2-19% decrease in the incidence and total deaths from coronary heart disease, type 2 diabetes and colorectal cancer. Higher amounts are even more beneficial, according to the analysis.

The researchers focused on the effects of dietary fibre and whole grains on the risk of premature deaths from and rates of coronary heart disease, cardiovascular disease and stroke, as well as rates of type 2 diabetes, colorectal cancer and cancers associated with obesity: breast, endometrial, oesophageal and prostate cancer.

In Britain in 2015, an advisory committee on nutrition recommended an increase in dietary fibre intake to 30g a day, but only 9 per cent of British adults manage to reach this target.

"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 authors note that carbohydrates include sugars, starches and dietary fiber.

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.

Glycemic index is not as good as dietary fiber when considering whether something is a good carbohydrate-containing food, Mann said.

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. What are some rich sources of fiber that people can integrate into their daily diets? A person could add 8 grams of fiber to their diet with a breakfast of a bran flakes, four dried apricots and a handful of almonds.

You can increase fiber in your diet for instance by eating more beans and lentils.

Whole grains are also important in fiber content and important to the diet.

Written by Nina Avramova for CNN.

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