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

High fibre diets make for healthier lives

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 researchers analyzed over 180 observational studies and 50 clinical trials from the past four decades; that's the strength of the analysis, explained co-author Jim Mann, professor of human nutrition and medicine at the University of Otago.

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

The study also revealed that diets with a low glycaemic index and low glycaemic load happened to offer limited support for protection against Type-2 diabetes and stroke only. Based on the research, he recommends 25 grams (0.88 ounces) to 29 grams (1.02 ounces) of fiber each day.

High fibre diets are better at protecting against most diseases compared to low-fibre diets.

A new study commissioned by the World Health Organization has found high fibre diets decrease risk of heart disease.

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They focused on premature deaths from and incidence of coronary heart disease, cardiovascular disease and stroke, as well as incidence of type 2 diabetes, colorectal cancer and cancers associated with obesity: breast, endometrial, oesophageal and prostate cancer. Foods with a low glycaemic index or low glycaemic load may also contain added sugars, saturated fats, and sodium. This method enables us to understand how altering the quality of carbohydrate intake in randomised controlled trials affects non-communicable disease risk factors and how these changes in diet quality align with disease incidence in prospective cohort studies.

Professor Nita Forouhi of the MRC Epidemiology Unit at Cambridge University said their research endorses United Kingdom governmental advice to eat 35 grams of fibre each day.

Adults were already recommended to aim for about 30 grams of fiber per day, and for children to have about 20 grams.

The authors only included studies with healthy participants, so the findings can not be applied to people with existing chronic diseases. The latest research is the most definitive evidence of the health benefits of a high fiber intake.

Fibre rich fruits include bananas, oranges, apples, mangoes, strawberries, raspberries, while beans, legumes or darker coloured vegetables too have high-fibre content.

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. It helps lower cholesterol and stabilise blood glucose.

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