Studies have shown that high dietary fiber intake can help reduce the risk of chronic diseases

who consume higher levels of dietary fiber in their diet each day have a lower risk of developing chronic diseases than those who consume fewer of these substances, an international team report in the journal The Lancet.
was carried out by a team led by academics at the University of Otago in New Zealand. They systematically evaluated and analyzed 185 prospective studies and 58 clinical trials over the past 40 years. The results showed that consuming 25 grams to 29 grams or more of dietary fiber per day significantly reduced the risk of chronic diseases.
team found that the risk of coronary heart disease, stroke, type 2 diabetes, and colorectal cancer in the highest intake was 16 to 24 percent lower than in those with the lowest dietary fiber intake, and a 15 to 30 percent reduction in overall mortality. In addition, their meta-analysis of a large number of clinical trial results showed that increased dietary fiber intake was associated with lower body weight and cholesterol levels.
fiber-rich foods include whole grains, legumes, vegetables, and fruits. Globally, people tend to consume less than 20 grams of dietary fiber a day, the report said, citing the average U.S. person's average daily fiber intake of just 15 grams.
Report co-author Jim Mann, a professor at the University of Otago in New Zealand, said in a statement that foods rich in dietary fiber need to be chewed more and maintain most of the structure when entering the intestines, which helps increase satiety, better weight control, and better lipids and blood sugar levels, while dietary fiber can have a wide range of effects after being broken down by bacteria in the coli, including preventing E. coli.
researchers also warned those with lower levels of iron in their bodies to consume whole grains in moderate, as high intakes of these foods may further lower iron levels in their bodies. (Source: Xinhua.com)