The Best Fiber-Rich Foods To Reduce Chronic Illness Risks

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Moreover, there also appeared to be a dose-response relationship, suggesting that a higher intake of dietary fibre above 25g to 29g per day could bring even greater benefits to protect against cardiovascular diseases, type 2 diabetes, and colorectal and breast cancer.

According to a recent study, high intake of dietary fibre and whole grains is linked to reduced risk of non-communicable diseases as compared to people who eat lesser amounts.

The report of this study too revealed that the diet which has got the low glycaemic index, as well as the low glycaemic load, will support for the protection of Type-2 diabetes or stroke only.

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A high-fibre diet also showed up to a 24% fall in rates of colorectal cancer, type 2 diabetes, coronary heart disease and stroke.

He insisted that these findings "provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains". Quoting Andrew Reynolds, a co-author of the new meta-analysis of existing research, who is a researcher at the University of Otago in New Zealand, the "CNN" reported that Fibre's health benefits have been recorded "by over 100 years of research".

The study was commissioned by the World Health Organisation which is looking at the development of new recommendations for optimal daily fibre intake.

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A new paper reviewed previously published observational studies and clinical trials to see the relationship between different types of carbohydrates - sugar and fibers from fruits, vegetables, and whole grains - to the health.

Fibre is the indigestible parts of plant foods, such as vegetables, fruit, grains and beans that keep the digestive system healthy. However, the same study also found that only one in 10 of the participants actually consumed the recommended daily fiber intake.

Follow us on Instagram and Facebook for non-stop inspiration delivered fresh to your feed, every day. Professor Mann says this may account for the links to health being less clear. These studies involved initially healthy participants, so the findings can not be applied to those with existing chronic diseases. When it comes to the fiber-rich whole foods, it requires chewing and also retains the structure in the gut that increases the satiety and help in weight control.

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The only risk researchers uncovered from eating a large amount of whole grain, high-fibre foods was a chance of ill effects to consumers with low mineral or iron levels. They also note that the study mainly relates to naturally-occurring fibre rich foods rather than synthetic and extracted fibre, such as powders, that can be added to foods.