Dietary Fiber: A Powerful Shield Against Mortality, New Study Reveals
A new study underscores the life-saving benefits of different fiber types, with whole grains and nuts in the spotlight.
In a new study, scientists have shed light on the life-extending powers of dietary fibre. The study looked at results from 64 trials with over 3.5 million subjects, which examined the impact of various dietary fibre types on mortality, yielding compelling results.
The researchers found that higher consumption of total dietary fibre significantly slashed the risk of all-cause mortality by an impressive 23%. Moreover, the protective effects extended to cardiovascular disease and cancer-related mortality, showing reductions of 26% and 22%, respectively.
Delving deeper into fibre types, the research highlighted the superiority of insoluble fibre over soluble fibre in lowering the risk of total mortality, as well as mortality attributed to CVD and cancer. Notably, specific sources of fibre played distinct roles in safeguarding health. Dietary fibre from whole grains, cereals, and vegetables emerged as a key player in reducing the risk of all-cause mortality. Meanwhile, nuts and seeds stood out, showcasing a remarkable 43% decrease in cardiovascular disease death risk.
Want to Increase Your Dietary Fibre?
The recommended daily intake of dietary fibre for adults is approximately 25 grams for women and 38 grams for men. To increase fibre intake, individuals can incorporate whole grains, fruits, vegetables, legumes, and nuts into their diets. Choosing whole-grain cereals and bread, adding vegetables and fruits to meals, and snacking on nuts are effective methods. Additionally, opting for brown rice over white and including beans in various dishes are simple yet impactful ways to enhance daily fibre consumption.
Bottom Line
These findings serve as a robust testament to the vital role of dietary fibre in promoting longevity and preventing specific causes of mortality. As the scientific community continues to unravel the nuances of nutrition, these findings underscore the importance of incorporating a diverse range of fibre-rich foods into our diets for a healthier, longer life.
Source: https://doi.org/10.1016/j.clnu.2023.11.005