Eating 30 grams of fiber each day reduces the risk of diabetes and heart attack

    Eating 30 grams of fiber each day reduces the risk of diabetes and heart attack

    From fibers and whole grains comes a defense against diabetes, heart attack and cancer. Here are how many to consume per day.

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    At least 25-29 grams of fiber per day help fight diabetes, heart attack and cancer

    They give a certain sense of satiety and ensure the proper functioning of the intestine, dietary fibers and whole grains are a real godsend if you consider all the beneficial effects they bring. Last but not least, the lower risk of developing diseases such as diabetes, cancer, heart attack and stroke by consuming even less than 30 grams per day of fiber.

    To say this are the scholars of the University of Otago, in New Zealand, who in a new study specify that recommendations should be implemented to increase the intake of dietary fiber and replace refined cereals with whole grains to bring benefits to human health.

    Researchers from New Zealand, in research commissioned by the World Health Organization and coordinated by Jim Mann, have indeed found that the healthy dietary habit of consuming a certain daily amount of fiber is associated with a lower risk of developing the so-called non-communicable diseases.

    The study involved a multiple meta-analysis, which is a review of 185 studies involving a total of 135 million people and 58 clinical trials and 4.635 participating adults. Researchers focused on premature deaths and the incidence of heart attack, stroke and other cardiovascular diseases, the incidence of type 2 diabetes and several cancers associated with obesity, such as colorectal, esophagus and prostate. .

    What emerged is that every 8 grams more of fiber consumed daily is associated with a reduction in incidence and mortality for diseases such as heart attack, diabetes, colon cancer equal to 5-27%. And it would also increase protection from stroke and breast cancer as well. According to the calculations, the right amount is around 25/29 grams of fiber per day to amplify its protective effects.

    The results also showed that for every 15 grams more per day of whole grains, deaths and the incidence of heart attack, colon cancer and diabetes decrease by 2-19%.

    A healthy diet, therefore, is the green light for fruit, vegetables, legumes and whole grains, undoubtedly preferable to fiber supplements sold in pharmacies.

    Where are the fibers found? Here are 7 surprisingly high fiber foods

    And if you suffer from a fiber deficiency, here are the signs to watch out for

    Read also

    • Whole grains: benefits, properties, calories and which ones to prefer
    • Peas: properties, calories, uses, calories and how to exploit their benefits
    • Whole grains and natural fibers to prevent colon cancer

    Germana Carillo

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