Study backs high-fibre diet for health and weight

Study backs high-fibre diet for health and weight

So researchers are hoping to settle once and for all the ideal amount of fiber to optimize your health. He is co-author of the new meta-analysis of existing research, which was published January 10 in the journal The Lancet.

In this study, the researchers have found out that the intakes of fiber will lead to the reduced incidence of the diseases as well as it helps in reducing the body weight and total cholesterol.

The study was commissioned by the World Health Organisation to inform the development of new recommendations for optimal daily fibre intake and to determine which types of carbohydrate provide the best protection against non-communicable diseases (NCDs) and weight gain.

Co-author professor Jim Mann said: "This study is essential as there is increased public confusion over what to base our meal choices on, and the impact our dietary choices have on our risk of certain diseases".

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

A high-fibre diet also showed up to a 24% fall in rates of colorectal cancer, type 2 diabetes, coronary heart disease and stroke.

Most Britons consume less than 20g of dietary fibre per day. The research shows that should we eat 25-29 grams of fibre every day, this is actually good for us. Higher amounts are even more beneficial, according to the analysis.

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

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Despite its importance, Australians aren't getting enough - research conducted by Nutritional Research Australia found that an alarming two in every three adults are not meeting their required fibre intake.

Protection against stroke and breast cancer also rose.

Glycemic index is not as good as dietary fiber when considering whether something is a good carbohydrate-containing food, Mann said. Ice cream, for example, has a low glycemic index but is high in sugar. These studies involved initially healthy participants, so the findings can not be applied to those with existing chronic diseases.

Brian Power, a dietician and lecturer in nutrition at University College London, said the analysis is "very robust" and "powerful".

"Any increase in dietary fiber has health benefits", he added, and it takes only small changes in diet to achieve a health benefit.

Most fruits have around 3-5 grams of fiber per cup.

Pulses such as lentils are a rich source of fibre.

Written by Nina Avramova for CNN.