A large study was recently done looking at 4,600 people who had at one time or another participated in either a study, research or a trial regarding eating different diets and their results.
What the study showed was that people who ate 25 to 29 grams of fiber a day lived longer. Not only that, they weighed less, had lower blood pressure, lower blood sugar and lower cholesterol. This was all reported in the Lancet Medical Journal.
The team was composed of Jim Mann of New Zealand’s University of Otago and his colleagues.
“Observational data suggest a 15–30 percent decrease in all-cause and cardiovascular related mortality, and incidence of coronary heart disease, stroke incidence and mortality, type 2 diabetes, and colorectal cancer when comparing the highest dietary fiber consumers with the lowest consumers,” they wrote. “For every 8 gram increase of dietary fiber eaten a day, total deaths and incidences of coronary heart disease, type 2 diabetes and colorectal cancer decreased by 5 to 27 percent.”
This news about the importance of fiber in the diet isn’t new but it is the largest study confirming the necessity of fiber in the diet for good health and longer life.
Generally, on average, most people get only about 20 grams of fiber a day.
So, how does one increase fiber in the diet?
The best way is of course by increasing your fruit, vegetable and grain intake and cutting out or reducing processed foods, meats and dairy in your daily diet.
You can increase fiber in your diet for instance by eating more beans and lentils. Black beans and lentils have 15 grams of fiber in just one cup. A good way to eat them is by making a hummus dip and then eating them with celery sticks, cucumber slices or carrot sticks which would also add more fiber.
An apple with its skin on has about 4.5 grams, so if you sliced it and ate it with a half cup of hummus you would easily add almost 12+ grams of fiber to your diet.
Most fruits have around 3-5 grams of fiber per cup. Several studies have shown in the past that vegetables are important in fiber and roughage content and conducive to eliminating waste from the body in a timely healthy manner.
Fiber is very important to getting waste out of the body and so important in keeping the intestinal tract and bowels clean.
Whole grains are also important in fiber content and important to the diet.
Whole grains can lower a person’s risk of dying from heart disease it was discovered by a team at the Harvard School of Public Health back in 2015.
So, a diet of plant based foods high in fiber, while limiting meats and dairy, is so much better all they way around for good health and contributing to a longer lifespan.