High-fibre diet lowers risk of death, non-communicable diseases

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Dietary fibre includes plant-based carbohydrates such as whole-grain cereal, seeds and some legumes including peas, chickpeas, lentils, lupin beans, mesquite, carob, soybeans, peanuts and tamarind. Fiber's health benefits have been recorded "by over 100 years of research", Andrew Reynolds, a researcher at the University of Otago in New Zealand, wrote in an email. This was all reported in the Lancet Medical Journal.

A high-fibre diet also showed up to a 24% fall in rates of colorectal cancer, type 2 diabetes, coronary heart disease and stroke. Similar findings were shown with increasing whole-grain intakes.

The study was commissioned by the World Health Organisation which is looking at the development of new recommendations for optimal daily fibre intake.

"The health benefits of dietary fiber appear to be even greater than we thought previously", Mann said of the results. Higher amounts are even more beneficial, according to the analysis.

"Our research indicates we should have at least 25 to 29 grams of fibre from foods daily, although most of us now consume less than 20 grams of fibre daily", Dr Reynolds explains.

The study notes that the relationships between high fiber/whole grain consumption and reduced noncommunicable diseases could be causal.

The review found that people should be eating at least 25g to 29g of fibre a day, with indications that over 30g is better still.

University of Otago researchers have found a link between higher intakes of dietary fibre and whole grain foods and a reduction in the risk of a wide range of non-communicable diseases and their risk factors. 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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A diet rich in fibre found in bread, pasta, wholegrain cereals and potatoes could cut the risk of early death by up to a third, a study suggests.

Glycemic index is not as good as dietary fiber when considering whether something is a good carbohydrate-containing food, Mann said. Fiber Intake Fiber is an important part of diet because it promotes weight loss, fights constipation, lowers blood sugar levels, and reduces the amount of cholesterol that gets into the bloodstream.

The authors only included studies with healthy participants, so the findings can not be applied to people with existing chronic diseases.

If you're not eating enough fibre at the moment, one of the easiest ways to add fibre to your diet is at breakfast time.

Whole grains are also important in fiber content and important to the diet.

The researchers included 185 observational studies containing data that relate to 135 million person years and 58 clinical trials involving 4,635 adult participants.

Written by Nina Avramova for CNN.

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