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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
Fibers are carbohydrates that one found in foods such as fruits, vegetables, legumes, breakfast cereals, bread 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.
There is concern that people are not eating fiber. while low carb diets that limit carbohydrate consumption are gaining popularity.
"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. fiber daily
According to researchers at the University of Otago in New Zealand and the University of Dundee in Scotland, we should consume at least 25 g of fiber a day [19659011]. This would be according to them the amount "sufficient" to improve health, but the ingestion of more than 30 g has advantages.
However, reaching this amount may not be that simple. For example, a banana alone weighs about 120 g. composed only by f
How to consume 30 g?
Elaine Rush, Professor of Nutrition at Auckland University of Technology, New Zealand, has prepared the list below. as an example to achieve the daily goal of 25-30 g of fiber:
– Half a cup of flaked oats: 9 g of fiber – Two Weetabix (whole wheat morning cereal): 3 g of fiber – One slice of thick bread 2 g of fiber – 1 cup of cooked lentils: 4 g of fiber – 1 baked potato with peel: 2 g of fiber – Half a cup of Swiss chard: 1 g of fiber – A carrot: 3 g of fiber – An apple with peel: 4 g of fiber
"It is not easy to increase the amount of fiber in the diet," she admits.
"It's a big change for people, a major challenge," says Cummings.
Tips
The NHS, the public health service of the United Kingdom, offers tips for increasing fiber intake, including:
– Cooking Potatoes with peel
– Replace white bread, pasta and rice with their full version
– Choose high fiber cereals such as oatmeal
– Add chickpeas, beans or lentils with salad
– Eating nuts or fresh fruit at tea or dessert time
– Eat at least five servings of fruit or vegetables a day
What is the profit ? the results suggest a 15% to 30% reduction in all-cause and heart-related mortality by comparing people who consume more fiber to those who consume less.
The highest consumption of high fiber foods has also been observed. badociated with a q After examining 185 studies and 58 clinical trials, the review suggests that if a thousand people replace a low-fiber diet (less than a third of the population), the incidence of coronary heart disease, stroke, Type 2 diabetes and colorectal cancer range from 16% to 24%. 15g) for a diet rich in nutrients (25-29g), 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.
Previously, the idea was that fibers did not have many functions – that the human body does not
But the fiber satiates us and affects how fat is absorbed into the body. Small intestine, in addition to serving food to billions of bacteria that live in the large intestine.
It works like a species. brewery, in which
This includes short-chain fatty acids, which are absorbed by the body and have effects on the whole body.
that many people simply do not use much, "said Cummings.
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