These diet changes slash risk of premature death by nearly a third

Eating fresh fruit is an easy way to add fiber each day. Apples add about 4½ grams bananas and oranges have 3 grams

Eating fresh fruit is an easy way to add fiber each day. Apples add about 4½ grams bananas and oranges have 3 grams

Dundee University research has helped prove that a high fibre diet can significantly reduce the risk of heart disease and stroke.

The analysis found a 15 to 30 per cent reduced risk of death and chronic diseases in people who included the most fibre in their diets, compared with those with the lowest intake. For example, higher intakes of wholegrains were associated with a reduction in NCD risk by as much as 33pc, translating to 26 fewer deaths per 1,000, with seven fewer cases of heart disease per 1,000 people.

Commissioned by the World Health Organization (WHO), the study aimed to develop new recommendations for optimal daily fibre intake to see what types of carbohydrates provide the best protection against things such as NCDs and weight gain.

However, the researchers warned that most people globally only get about 20 grams of fiber a day, below the minimum recommended daily intake.

Consuming just 30 grams of naturally-occurring dietary fibre daily may prevent you from of developing non-communicable diseases, revealed a latest study.

The researchers focused on the effects of dietary fibre and whole grains on the risk of premature deaths from and rates of coronary heart disease, cardiovascular disease and stroke, as well as rates of type 2 diabetes, colorectal cancer and cancers associated with obesity: breast, endometrial, oesophageal and prostate cancer. The research shows that should we eat 25-29 grams of fibre every day, this is actually good for us.

Kevin Whelan, Professor of Dietetics, King's College London, said: "Importantly this research was able to investigate not only the effect of the total amount of fibre, but also the quality of the fibre". Fitness enthusiasts and health conscious people must note that foods with a low glycaemic index or low glycaemic load may also contain added sugars, saturated fats, and sodium.

"While we all knew that dietary fibre was good for us we didn't know the extent to which the old mantra was true", he says.

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. This may account for the links to health being less clear.

The research was led by Prof Jim Mann's team at the University of Otago in New Zealand. 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 authors of the review also stressed that these results mainly relate to natural, fibre rich foods and not the powdered, synthetic fibre which can be added to food.

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