High-fibre diet helps the heart

	Dundee Universitys School of Medicine

Supplied Dundee Universitys School of Medicine

Furthermore, whole grain breads or nuts like almonds, pistachios or pumpkin and sunflower seeds too have a high-fibre content in them.

NEW YORK, Jan 12 ― New research commissioned by the World Health Organization has found that including plenty of fibre and whole grains in the diet can help reduce the risk of chronic diseases such as coronary heart disease, stroke, type 2 diabetes and colorectal cancer. "This reduces incidence risk and mortality from a broad range of important diseases", said Professor Jim Mann, from the University of Otago, New Zealand.

There was a decrease in deaths from all causes and cardiovascular disease of 15 to 30 percent compared to those who ate the least.

Research showed that with every eight-gram increase in the consumption of fibre, the total deaths from type 2 diabetes, coronary heart disease, and colorectal cancer fell by between five to 27 percent. Achieving Better Overall Health Current government dietary guidelines recommend that adults consume 25 to 38 grams of fiber a day. The analysis also did not find any danger associated with eating high amounts of fiber from fruits, vegetables, and whole grains (note that supplements do not count).

The health benefits are best if we eat at least 25g of dietary fibre a day, according to analysis of observational studies and clinical trials conducted over almost 40 years.

He added: "Here we have got very strong evidence that a high-fibre diet, which for the majority of people is at least high-ish in carbohydrates, has an enormous protective effect - a wide range of diseases including diabetes, cardiovascular disease and cancer benefit from a high-carbohydrate diet".

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He said: "Our research indicates we should have at least 25-29g of fibre from foods daily, although most of us now consume less than 20g of fibre daily".

The researchers only included studies with healthy participants, so the findings can not be applied to people with existing chronic diseases. Foods with a low glycaemic index or low glycaemic load may also contain added sugars, saturated fats, and sodium.

Foods rich in fibre include fruits, such as raspberries, bananas and apples (with skin on), and vegetables such as broccoli, turnip and sweetcorn.

"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, he said". They also favorably influence the lipid as well as glucose levels.

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