More Fiber May Mean Longer Life

A high fiber diet has reportedly been linked to a lower risk of death, according to a new study.

After pooling data from 17 previous studies of nearly one million participants, both men and women from the United States and Europe, researchers recorded only about 67,000 deaths. Those who consumed the most daily fiber were 16 percent less likely to die than those who ate the least amount of fiber, showing that this carbohydrate has the potential to "decrease the risk of premature death," the researchers wrote in the American Journal of Epidemiology.

In addition, fiber intake could lower the risk of chronic diseases such as heart disease, stroke, diabetes and several types of cancer, according to lead author Yang Yang, of the Shanghai Cancer Institute in China, and his colleagues.

But considering how much people actually consume fiber on a daily basis, this may be easier said than done.

"On average, intakes of dietary fiber in the United States and other economically developed countries are much lower than recommended goals - in the US, about half of what is advised," Victoria Burley, a nutrition researcher at the University of Leeds in the UK, who was not involved in the study, told Reuters.

According to WebMD, the average adult only eats 15 grams of fiber per day. However, women need 25 grams of fiber per day and men need 38 grams per day.

Eating high-fiber foods including beans, dark leafy greens, lettuce, oats, vegetables like carrots, cabbage and asparagus, and fruits such as raspberries, blackberries, apples and bananas can easily help you reach your recommended daily intake.

Burley added: "This can come from two servings of whole grain foods, such as breakfast cereal and two servings of fruit or vegetables, for example."

However, Jessica Shapiro, a wellness dietitian at Montefiore Medicine Center in New York, notes that you should ease your way into a high-fiber diet, since your body isn't used to it.

"Your body needs time to adjust, so increase fiber content slowly and make sure to consume extra water while doing so to help with digestion," she told Reuters.

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