You know fiber is good for you, but do you know how much to consume? The World Health Organization commissioned a study to help develop new guidelines for dietary consumptions and determine which carbs help people avoid gaining weight and protect against four noncommunicable diseases. These include diabetes, cancer, cardiovascular diseases and chronic respiratory diseases.<\/p>\n\n\n\n
The researchers looked at data from a number of observational\nstudies and clinical trials and analyzed outcomes on a variety of chronic\ndiseases and premature deaths.<\/p>\n\n\n\n
They found that:<\/p>\n\n\n\n
\u2022 People who consumed the most fiber were 15 to 30% less\nlikely to die prematurely than those who ate the least amount of fiber<\/p>\n\n\n\n
\u2022 Eating foods with a lot of fiber correlated with a 16 to 24% decreased incidence of type 2 diabetes, color cancer, stroke and coronary heart disease <\/p>\n\n\n\n
\u2022 To gain health benefits, you should eat 25 to 29 grams daily, although more may be even better<\/p>\n\n\n\n
\u2022 Eating more is linked to lower cholesterol and weight<\/p>\n\n\n\n
If you\u2019re deficient in iron or other minerals, eating too\nmuch fiber can be damaging. In addition, too much whole grain can deplete your\nbody of iron.<\/p>\n\n\n\n
But for the most part, people don\u2019t eat enough fiber. One way to add more is to replace refined grains with whole grains.<\/p>\n\n\n\n
Some of the best foods include lentils, beans, peas, fruits, vegetables and chickpeas.<\/p>\n\n\n\n
\u201cFoods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favorably influence lipid and glucose levels,\u201d explains the study\u2019s lead author, Professor Jim Mann of the University of Otago in New Zealand. \u201cThe breakdown of fiber in the large bowel by the resident bacteria has additional wide-ranging effects including protection from colorectal cancer.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
Not sure if you’re getting enough fiber? Find out what the daily recommendation is.<\/p>\n","protected":false},"author":1,"featured_media":13277,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"footnotes":""},"categories":[703,690],"tags":[723,742,724,732,719],"class_list":["post-13244","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss","category-wellness","tag-diet","tag-fiber","tag-health","tag-nutrition","tag-wellness"],"_links":{"self":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/13244","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/comments?post=13244"}],"version-history":[{"count":0,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/13244\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/media?parent=13244"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/categories?post=13244"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/tags?post=13244"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}