Researchers from the University of Otago (New Zealand) and Dundee (Scotland) conducted a new meta-analysis of 185 observational studies that contained data for 135 million people-years (a measure equivalent to one-year follow-up) and 58 clinical trials that included 4,635 healthy adult participants.
The researchers focused on the effects of dietary fiber and whole grains on the risk of premature death and heart rate, cardiovascular disease, stroke, type 2 diabetes, colorectal cancer and cancer related cancer. obesity (breast, endometrium, esophagus and prostate).
Their results are conveyed by a magazine Lancet, show that people who consume fiber in large quantities, between 25 and 29 grams a day, benefit from a reduction of 15 to 30 percent of the aforementioned causes of death compared to people who eat less fiber.
In addition, high-fiber foods can reduce coronary heart disease, stroke, diabetes and colon cancer by as much as 16 to 24 percent.
Scientists have also noticed the link between the dose and the responses received, suggesting a high intake of dietary fiber (between 25 and 29 g / day) can bring even greater benefits in combating cardiovascular disease, type 2 diabetes and colon cancer and breast cancer.
Significant total cereal consumption is also associated with 13-33% by reducing the risk of developing chronic diseases.
How To Increase Fiber Consumption?
In addition, for every 15g increase in daily cereal consumption, the total number of fatalities and coronary heart rate, type 2 diabetes, and colon cancer decrease by 2-19%.
It should be noted that most people in the world consume less than 20g of dietary fiber each day.
In order to increase fiber intake, it is recommended to eat whole grains, legumes, fruits and vegetables.
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