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Eating more fiber helps reduce the risk of heart disease and death, as well as type 2 diabetes and cancer of the intestines. The survey, commissioned by the World Health Organization (WHO) to guide the formulation of new guidelines on the amount of fiber in the diet, suggests however that
Fiber is a carbohydrate contained in foods such as fruits, vegetables, legumes, breakfast cereals, breads and whole grains, beans, lentils, chickpeas, nuts and seeds.
19659002] It is known that they prevent and treat constipation, but their health benefits go well beyond that.
"The evidence is overwhelming – it's a watershed, you have to start acting," said John Cummings, one of the researchers, at BBC News.
Alert of low carb diets
There is concern that people are not eating fiber as low carb diets that limit carbohydrate intake are becoming more popular.
"We need to take this study seriously, and their results suggest that while more and more popular, any diet that recommends low carbohydrate intake should consider the cost of losing whole grain fiber," he said. Nita Forouhi from the University of Cambridge, UK.
"This research confirms that the consumption of fiber and whole grains is clearly important for long-term health."
Ideal Quantity
Most people in the world consume less than 20 g of fiber per day [19659002] Researchers from the University of Otago in New Zealand and the # 39, University of Dundee in Scotland state that we should consume at least 25 g of fiber per day.
That would be the "enough". ingesting more than 30 grams has advantages.
However, reaching this amount may not be that simple. all natural sugars and water, there is only about 3 g of fiber left.
– Half cup of oat flakes: 9 g of fiber – Two Weetabix (whole wheat morning cereals): 3 g fiber – One slice whole wheat bread: 2 g fiber – one cup cooked lentils: 4 g fiber – one boiled potato with peel: 2 g fiber – half a cup Swiss chard: 1 g fiber – one carrot: 3 g fiber – one apple with peel: 4g fiber
"It's not easy to increase the amount of fiber in the diet, "she admits.
" It's a big change for people.
Tips for Eating Potatoes
The NHS, the public health service of the United Kingdom, offers some tips for increasing fiber intake, including:
– Cooking Potatoes with peel [19659002] – Adding chick peas, beans or lentils to salad
– To eat nuts, cereals and lentils in salad
or fresh fruit at the time of snack or dessert
– Eat at least five servings of fruit or vegetables a day
What is the advantage?
The results of the research suggest a 15% to 30% reduction in all cause and cardiovascular disease mortality, comparing those who consume more fiber to those who eat less.
Higher consumption of high fiber foods was also badociated with a decrease in incidence of 16% to 24%. coronary heart disease, stroke, type 2 diabetes and colorectal cancer.
After reviewing 185 studies and 58 clinical trials, this badysis suggests that if a thousand people replace a low-fiber diet (less than 15 g) with a high-nutrient diet (25-29 g), 13 deaths and six cases of heart disease could be avoided
This is what they observed during studies, which usually monitor participants for a decade or two.
And the more people ate fiber, the better.
How does fiber work in the body? ?
Previously, the idea was that fibers did not have many functions – that the human body could not digest them.
But fiber rebadures us and affects the way fats are absorbed by the small intestine, and serves as food for billions of bacteria living in the large intestine.
It functions as a kind of brewery, where bacteria ferment the fibers to produce a series of chemical compounds.
This includes the fatty acids of
"We have this organ ready to digest the fiber, which many people simply do not use much," Cummings said.
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