health guides

High fibre, high health gains

In this study, researchers looked at the role of dietary fibre and risk of early death among 219,123 men and 168,999 women enrolled in the National Institutes of Health AARP Diet and Health Study. Researchers reviewed food questionnaires that participants had filled out assessing the amount of fibre they ate and followed them for nine years.

Results showed:

• Men and women who ate the most fibre (26 to 29 grams per day) had a 22% lower risk of death from any cause compared with men and women who ate the least.
• Specifically, eating an abundance of fibre also decreased the risk of death from cardiovascular, infectious, and respiratory diseases by 24% to 56% in men and by 34% to 59% in women.

The study authors conclude, “The current Dietary Guidelines for Americans recommend choosing fibre-rich fruits, vegetables, and whole grains frequently and consuming 14 grams/1,000 calories of dietary fibre. A diet rich in dietary fibre from whole plant foods may provide significant health benefits.”

Add fibre to your diet

• Eating fibre improves health. Dietary fibre has known health benefits, and the study authors point out that including plenty of fibre in your diet may help improve digestion and bowel function, improve cholesterol levels, improve insulin function, and lower blood pressure. These benefits may then translate into disease prevention and better management of chronic diseases such as diabetes, heart disease, and cancer.
• Sources of fibre. Fruit, vegetables, whole grains such as porridge, pulses such as lentils, and nuts are all important sources of fibre in a balanced diet. Foods that are particularly high in fibre include lentils, beans, peas, artichokes, and raspberries.
• Talk to a professional. Talk with a doctor or nutritionist and learn more about the role of dietary fibre in helping you stay healthy and live a long life!

(Arch Intern Med. 2011;171:1061–8)