Fiber and Whole Grains for Better Health
The journal The Lancet recently published a report that collected and pooled data from 185 prospective observational studies and 58 clinical trials on dietary fiber intake and human health. When comparing the highest category of dietary fiber consumption to the lowest, data from the prospective observational studies identified a 15 to 30 percent lower incidence of all-cause and cardiovascular-related death. The highest dietary fiber intake was also linked to a lower risk of coronary heart disease, type 2 diabetes, stroke, and colorectal cancer. Data from the clinical trials indicated that a daily intake of 25 to 29 grams per day of total dietary fiber was associated with the greatest benefits. Similar findings were observed when dietary fiber was restricted to that coming from whole grain, such as 100 percent whole wheat, buckwheat, and quinoa. Findings from the trials suggest that choosing fruits and vegetables, nuts and seeds, and whole grain products to replace refined grain products and most fruit juices can benefit human health.