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.
The results of the research
The researchers looked at data from a number of observational studies and clinical trials and analyzed outcomes on a variety of chronic diseases and premature deaths.
They found that:
• People who consumed the most fiber were 15 to 30% less likely to die prematurely than those who ate the least amount of fiber
• 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
• To gain health benefits, you should eat 25 to 29 grams daily, although more may be even better
• Eating more is linked to lower cholesterol and weight
The good and the bad
If you’re deficient in iron or other minerals, eating too much fiber can be damaging. In addition, too much whole grain can deplete your body of iron.
But for the most part, people don’t eat enough fiber. One way to add more is to replace refined grains with whole grains.
Some of the best foods include lentils, beans, peas, fruits, vegetables and chickpeas.
“Foods 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,” explains the study’s lead author, Professor Jim Mann of the University of Otago in New Zealand. “The breakdown of fiber in the large bowel by the resident bacteria has additional wide-ranging effects including protection from colorectal cancer.”
