Nearly 40 years of research reveals that a high-fibre diet helps protect against dreaded lifestyle diseases and illness…

Filling up on high-fibre foods like fruit, vegetables and whole grains could protect you from diseases and illnesses.

This is according to observational studies and clinical trials conducted over nearly 40 years that reveal the health benefits of eating at least 25 to 29 or more grams of dietary fibre a day

According to the research, there is 15-30% decrease in all-cause- and cardiovascular-related mortality when comparing people who eat the highest amount of fibre to those who eat the least.

The benefits of following a high-fibre diet

Eating fibre-rich foods also reduced the incidence of coronary heart disease, stroke, type 2 diabetes and colorectal cancer by 16-24%.

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Per 1 000 participants, the impact translates into 13 fewer deaths and six fewer cases of coronary heart disease.

In addition, a meta-analysis of clinical trials suggests that increasing fibre intake is associated with lower body weight and cholesterol, compared with lower intakes.

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How much fibre do we eat?

Rich sources of dietary fibre include whole grains, pulses, vegetables and fruit but most people worldwide consume less than 20 grams of dietary fibre per day.

In 2015, the UK Scientific Advisory Committee on Nutrition recommended an increase in dietary fibre intake to 30g per day. However, only 9% of UK adults manage to reach this target. In the US, fibre intake among adults averages 15 grams a day.

“The health benefits of fibre are supported by over 100 years of research into its chemistry, physical properties, physiology and effects on metabolism. Fibre-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favourably influence lipid- and glucose levels. The breakdown of fibre in the large bowel by the resident bacteria has additional wide-ranging effects including protection from colorectal cancer,” says corresponding author Professor Jim Mann, the University of Otago, New Zealand.

Source: The Lancet via

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