Eating more fiber may reduce the risk of premature death, including due to cardiovascular disease, infections and respiratory diseases, according to a paper published in the online edition of the Archives of Internal Medicine.
Fiber (fiber) is an edible part of plant products (fruits, vegetables, cereals), which, although not digestible, has a beneficial effect on various physiological processes in our body.
Fiber incl. supports intestinal peristalsis, facilitates defecation and weight loss, helps to lower cholesterol and blood glucose levels, reduce blood pressure, relieve inflammation and remove various toxins from the body. In this way, it contributes to a reduction in the risk of cardiovascular disease, diabetes, obesity and even – as some studies suggest – certain cancers.
Scientists from the National Institute of Cancer Research in Rockville (USA) analyzed data collected from over 219 people. men and almost 169 thousand. women participating in the long-term AARP Diet and Health Study. At the beginning, participants completed questionnaires concerning the consumption of various foods. The health of the subjects was monitored for an average of 9 years. During this period, more than 20 died. men and over 13 thousand. women. Scientists have collected information about the causes of their deaths.
It found that those who consumed the most fiber (i.e. 29,4 grams a day for men and 25,8 grams for women) were down 22 percent. less likely to die from various causes, compared to those who consumed the least (12,6 grams per day and 10,8 grams, respectively).
In people whose diets were the richest in fiber, the risk of dying from cardiovascular diseases, infectious diseases and respiratory diseases decreased by 24-56%. in men and 34-59 percent. in women.
A more detailed analysis showed that the association was mainly related to fiber from whole grains, and not from other sources such as fruit and vegetables. Its consumption was most associated with a decline in the risk of death from all causes, as well as from cardiovascular disease, cancer, and respiratory disease.
According to the authors of the study, according to the American dietary recommendations, per 1000 calories consumed, there should be 14 grams of fiber from fruit, vegetables and whole grain products.
In turn, the World Health Organization (WHO) recommends the consumption of 27-40 grams of fiber per day. According to research conducted by the Faculty of Human Nutrition and Consumption Sciences of the Warsaw University of Life Sciences, in Poland in 1996-2007 the daily consumption of fiber was less than 24 grams per person, which is less than the lower limit of WHO recommendations.