As identified in a new report published in The Lancet, there is new data to support the health benefits of a high-fiber diet.
The report is comprised of reviews of 185 prospective studies and 58 clinical trials (logging “just under 135 million person-years of data”). The findings of the report suggest that people who consumed the highest amount of fiber had a “15-30 percent decrease” in cardiovascular-related mortality, heart disease, stroke, type 2 diabetes, and colorectal cancer when compared with people who ate the least amount of fiber.
Additionally, clinical trials included in the report showed lowered body weight, total cholesterol, and systolic blood pressure in people who ate the most fiber.
Risk reductions were strongest when daily intake of dietary fiber was between 25 and 29 grams.
How to Eat a High-Fiber Diet
While the Lancet article is quite large, and has some really interesting findings, it’s always important to talk to your doctor before making any big dietary changes. If, after considering your personal lifestyle and health history, you want to try to increase your fiber intake, there’s lots of natural, healthy foods that can help. Here’s just a few and the fiber count they carry:
- 1 cup boiled black beans: 15 g fiber
- 1 cup boiled green peas: 9 g fiber
- 1 cup raspberries: 8 g fiber
- 1 cup cooked whole wheat spaghetti: 6 g fiber
- 1 medium oat bran muffin: 5 g fiber
- 1 medium apple with skin: 4.5 g fiber
- 23 almonds: 3.5 g fiber
- 1 slice whole wheat bread: 2 g fiber
Another easy fiber choice is the dietary supplement Benefiber. Benefiber powder is a plant-based prebiotic fiber that nourishes the good bacteria that exist naturally in your gut1. It’s also gluten-free, sugar-free, clear, taste-free and dissolves completely in liquid, so you can increase your daily fiber intake and increase your hydration when taken with water. (it’s important to make sure you have adequate fluid intake when you increase your fiber intake). Benefiber is an easy-to-use source of plant-based prebiotic fiber that can help you reach the recommended amount of fiber required daily.
Whether you’re ready to embrace fiber because of the health benefits suggested in this article, or have always known about its digestive health benefits and simply want to revamp your diet, making fresh, healthy choices couldn’t be easier!
1 These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Use as directed.