Recently, scientists from the World Health Organization (WHO) commissioned a study that they reported on in the Lancet. The new research aimed to help develop new guidelines for dietary fiber consumption, as well as reveal which carbs protect the most against noncommunicable diseases and can stave off weight gain.
They looked at chronic diseases ranging from coronary heart disease, cardiovascular disease, stroke, type 2 diabetes, colon cancer, and a range of obesity-related cancers, such as breast cancer, endometrial cancer, esophageal cancer, and prostate cancer.
Their study examined the data included in 185 observational studies — amounting to 135 million person-years — and 58 clinical trials which recruited over 4,600 people in total. The studies analyzed took place over almost 40 years.
Overall, the research found that people who consume the most fiber in their diet are 15–30 percent less likely to die prematurely from any cause or a cardiovascular condition, compared with those who eat the least fiber.
Consuming foods rich in fiber correlated with a 16–24 percent lower incidence of coronary heart disease, stroke, type 2 diabetes, and colon cancer. Additionally, the clinical trials included in the study also revealed that consuming more fiber correlates strongly with lower weight and lower cholesterol levels.
The analysis revealed that the amount of fiber that people should consume daily to gain these health benefits is 25–29 grams. By comparison, adults in the United States only consume 15 g of fiber daily, on average.
There are two main types of dietary fiber. Soluble and insoluble fiber. Soluble fiber easily dissolves in water and GI fluids and is consumed by the bacteria that live in your colon. Insoluble fiber does not break down in water and GI fluids and remains mostly intact as it passes through your digestive system. Many fiber rich foods contain both forms of fiber.
The benefits of consuming fiber include: helps weight management, lowers cholesterol, stabilizes blood sugars, feeds healthy gut bacteria, prevents constipation, lowers the risk of diverticular disease, and reduces the risk of cardiovascular disease as well as some cancers.
Good sources of fiber include: beans, lentils, bran, sweet potato, Asian pears, whole wheat, raspberries, pumpkin, spinach, almonds, etc. You can also add fiber supplements to your diet either dissolved in water or added to smoothies to increase your intake.
Word of Caution – Consuming too much fiber (generally >60 grams) can have negative health consequences by blocking the absorption of certain nutrients like iron, calcium, magnesium and zinc as well as water and can also cause side effects like gas or bloating, stomach cramps, nausea, or weight gain.
At Stanly Wellness Center, weare eager and ready to help you and your families achieve your best health possible. If you are looking for help with your health or you know of someone who is suffering with poor health, call the office of Stanly Wellness Center at 980-355-7600 and schedule a FREE 15-minute consultation with Dr. Patrick Ess to see how he can help. Dr. Ess will not waste your time or money. He will let you know if he can help you, and if he can’t, who in the community can.
Our office specializes in nutrition, detoxification and neurological correction. You can also refer to our website at www.AskDrPatrick.com for more information. We accept most major health insurances including BCBS, Aetna, Humana, UHC, Medicaid and Medicare.
Stanly Wellness Center is located right on Main St (24/27) in Locust and is situated across the street from the big blue Locust Monument building.