Study details how high fiber diets make for healthier lives

At 6 grams each pears have some of the highest fiber content in the fruit family. Eat them raw in salads or poached in wine or pomegranate juice for dessert

For every 15 grams of whole grain (high fiber, NDLR) dietary supplement consumed per day, the total number of deaths and the incidence of coronary heart disease, type 2 diabetes, and colorectal cancer, for example, decreased by 19%.

Foods with high fiber content include fresh, whole fruits, brown rice and breads made from whole grains, raw vegetables, and beans and legumes.

So, a diet of plant based foods high in fiber, while limiting meats and dairy, is so much better all they way around for good health and contributing to a longer lifespan.

According to the study, most people worldwide now consume less than 20g of dietary fibre a day.

"The breakdown of fibre in the large bowel by the resident bacteria has additional wide-ranging effects including protection from colorectal cancer", Mann said. When it comes to the fiber-rich whole foods, it requires chewing and also retains the structure in the gut that increases the satiety and help in weight control.

The study revealed that individuals throughout the world eat less than 20 grams per day, but it recommends that a person should eat at least between 25 and 29 grams of fiber per day, with 30 grams even better. Dietary fiber lowers cholesterol levels and body weight, and thus obesity-related cancers: breast cancer, endometrial cancer, esophageal cancer and prostate cancer.

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The study offers another reason why you may consider upping your fibre intake daily.

A fibre-rich diet was linked, on average, to a 22 per cent reduced risk of stroke, a 16 per cent lower risk of Type 2 diabetes and colorectal cancer, and a 30 per cent reduced risk of death from coronary heart disease. But it adds that for people with an iron deficiency, high levels of whole grains can further reduce iron levels.

The study found small risk reduction in stroke and Type 2 diabetes for people adhering to a low-glycemic-index diet, which involves foods like green vegetables, most fruits, kidney beans and bran breakfast cereals. Foods with a low glycaemic index or low glycaemic load may also contain added sugars, saturated fats, and sodium.

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.

So, how does one increase fiber in the diet?

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