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Prevent chronic diseases with fiber and whole grains

Prevent chronic diseases with fiber and whole grains



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Prevent chronic diseases with a high-fiber diet

A diet rich in fiber and whole grains not only helps to stimulate digestion, it also counteracts chronic diseases such as type 2 diabetes, stroke and heart attack. This is the result of a study from New Zealand.

Dietary fiber is so healthy

Numerous scientific studies have been carried out in recent years that have shown how healthy fiber is for humans. German researchers found that a diet high in fiber alleviates chronic inflammatory joint diseases. In addition, the healthy fibers with hypertension work just as well as blood pressure pills. Furthermore, they are helpful against constant hunger and thus help you lose weight. But that's not all: with fiber you can also counteract chronic diseases.

Counteract chronic diseases such as diabetes and heart attack

If you consume plenty of fiber and whole grains, you can counteract chronic diseases such as type 2 diabetes, stroke and heart attack.

This is the result of a large overview study that has been published in the specialist journal "The Lancet".

The scientists from the University of Otago in New Zealand had evaluated 185 observational studies and the results of 58 clinical studies with over 4,600 participants.

As the Federal Center for Nutrition (BZfE) writes on its website, the healthy subjects at the beginning provided detailed information about their eating habits and received medical support for the study period.

In the clinical trials, the researchers analyzed how a high-fiber diet affects various parameters such as blood pressure, blood sugar and blood lipids.

No causal relationships proven

High fiber consumption (at least 25 to 29 g daily) has been reported to reduce mortality from cardiovascular disease and other conditions by 15 to 30 percent compared to low consumption (less than 15 g daily).

The incidence of heart attack, stroke, type 2 diabetes and colon cancer was reduced by 16 to 24 percent.

A further evaluation of the clinical studies showed that a fiber-rich diet can reduce body weight, cholesterol and blood pressure values.

For some diseases such as type 2 diabetes and colorectal cancer, the positive effects could be increased by eating more than 30 grams of fiber per day.

However, the authors generally indicated that observational studies cannot prove causal relationships.

A high-fiber diet can be linked to an overall healthier lifestyle. Therefore, more research is needed to better understand the background.

For whole grain products, use the whole grain variant more often

According to the recommendations of the German Nutrition Society (DGE), adults should consume at least 30 grams of fiber per day. However, many people find it difficult to achieve this benchmark.

"With lots of fruit, vegetables and legumes, the fiber consumption can be easily increased," said Harald Seitz, nutrition scientist from the BZfE.

"For cereal products such as bread, pasta and rice, go for the whole grain variant more often," says Seitz. "The somewhat tart taste of wholemeal pasta, for example, is only somewhat unusual at the beginning."

Dietary fiber also has other positive health effects. For example, they increase the feeling of satiety and thus help with weight control. They also promote healthy intestinal flora. (ad)

Author and source information



Video: Do Grains Cause Inflammation? Dr Michael Greger (August 2022).