So researchers are hoping to settle once and for all the flawless amount of fiber to optimize your health. This was all reported in the Lancet Medical Journal. "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".
Speaking about it, Professor Jim Mann, corresponding author at the University of Otago, New Zealand said, "Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains".
We know fiber is great for moving things through our digestive system, which is great, but what's less well-known is what lifesaving benefits it may have and how much we should be consuming.
Among those who ate the most fibre, the analysis found a 15-30% reduction in deaths from all causes, as well as those related to the heart, compared with those eating the least fibre.
There was also a drop in a range of diseases including heart disease, type two diabetes, and colorectal cancer.
Based on the research, experts recommend 25 grams (0.88 ounces) to 29 grams (1.02 ounces) of fibre each day. Higher amounts are even more beneficial, according to the analysis.
The study was commissioned by the World Health Organisation to inform the development of new recommendations for optimal daily fibre intake and to determine which types of carbohydrate provide the best protection against non-communicable diseases and weight gain.
The study notes that the relationships between high fiber/whole grain consumption and reduced noncommunicable diseases could be causal.
The only risk researchers uncovered from eating a large amount of whole grain, high-fibre foods was a chance of ill effects to consumers with low mineral or iron levels. Other fibre-rich foods include brown rice, wholemeal bread, bran flakes, quinoa, lentils, baked beans, almonds and pistachios.
Glycemic index is not as good as dietary fiber when considering whether something is a good carbohydrate-containing food, Mann said. However, links for low glycaemic load and low glycaemic index diets are less clear. Not only that, they weighed less, had lower blood pressure, lower blood sugar and lower cholesterol.
The researchers only included studies with healthy participants, so the findings can not be applied to people with existing chronic diseases. Also, most studies were conducted in Western societies; it is not "100 percent certain" that the results therefore apply to less-privileged societies, Mann explained.
If you're not eating enough fibre at the moment, one of the easiest ways to add fibre to your diet is at breakfast time. What are some rich sources of fiber that people can integrate into their daily diets?