Thursday, May 30, 2019

Eating a lot of fiber protects from all diseases

It's a good, easy habit to take. Consuming a lot of dietary fiber protects from all diseases, and therefore significantly increases life expectancy, according to a gigantic synthesis of Lancet studies on the subject.

25 to 29 grams of dietary fiber per day

Eating 25 to 29 grams of dietary fiber a day decreases 15 to 30% of all-cause mortality. Eating high-fiber foods has also reduced the incidence of coronary heart disease , stroke , type 2 diabetes and colorectal cancer by 16% to 24% It has also lowered cholesterol levels and body weight, and thus obesity-related cancers: breast cancer , endometrial cancer , esophageal cancer and prostate cancer. 
Consumption of 25 to 29 grams of fiber per day was sufficient, but the data suggests that an even higher intake could provide greater protection. For every 15 grams of whole grain (high fiber, NDLR) dietary supplement consumed per day, the total number of deaths and the incidence of coronary heart disease, type 2 diabetes, and colorectal cancer, for example, decreased until at 19%.

The main sources of fiber

In practice, note that the required daily fiber intake is ultimately considerable. To get to 25 grams of fiber, you have to eat for example, in one day: 100 grams of prunes,  100 grams of chickpeas, 100 grams of dried figs and 100 grams of lentils. The main sources of fiber are fruits, vegetables, cereals, legumes and nuts . 

Every day, French people consume on average 20 grams of fiber in men and 18 grams of fiber in women. Only one in five men (22%) and one in ten women (12%) reach the threshold of 25 grams per day, the minimum recommended by The Lancet .

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