Heart disease and cancer are the two biggest killers in America. They cause more than 46% of all deaths in the U.S.[i]
But a new study shows that one type of food dramatically cuts the risk of both lethal conditions while also protecting against other major killers such as stroke and diabetes.
The meta-analysis was published in the journal The Lancet.[ii]
The research team looked at over 40 years of research. This included 185 observational studies and 58 clinical trials. The studies included more than 4,600 subjects.
Scientists found people who ate a high-fiber diet had their risk of dying from stroke, heart disease, type 2 diabetes, and colon cancer drop by up to 24%.
And the more fiber you eat, the better. The researchers found that risk for those diseases was slashed another 5 to 27% for every eight daily grams of fiber you eat.
What’s more, subjects who ate plenty of fiber lost weight and lowered their cholesterol.
The Natural Solution With 100 Years of Science Behind It
Dr. Andrew Reynolds of the University of New Zealand was an author of the study. He points out that fiber’s health benefits are supported by over 100 years of medical research.
“What really surprised us was the range of conditions that higher intakes of dietary fiber seemed to improve,” said Dr. Reynolds. “Heart disease, type 2 diabetes, and cancer are some of the most detrimental diseases of our time.”[iii]
Most people top out at 15 grams of fiber. But the research team found that 25 grams of daily fiber is the bare minimum you need. Thirty grams is optimal.[iv]
One study found that 90% of people get less than that.
Researchers found no side effects with high fiber consumption.
10 Best Sources of Fiber
Here are 10 excellent high-fiber foods …[v]
- Oats. A cup has 16.5 grams of fiber.
- Split peas. A cup has 16.3 grams.
- Lentils. A cup of cooked lentils has 15.6 grams.
- Chickpeas. One cup of cooked chickpeas gives you 12.5 grams.
- Chia seeds. One ounce has 10.6 grams.
- Artichoke. One artichoke has 10.3 grams.
- Avocado. One cup has 10 grams of fiber.
- Raspberries. One cup has 8 grams.
- Dark chocolate. Yes, chocolate has fiber. One ounce of dark chocolate has 3.1 grams.
- Broccoli. One cup has 2.4 grams.
One more thing…
If you find it difficult to get enough fiber in food, consider a fiber supplement. Metamucil is one example. But there are many other brands.
Getting more fiber is a small thing…that has big – possibly lifesaving – health benefits.
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[i]https://www.medicalnewstoday.com/articles/282929.php
[ii]https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext
[iii]https://consumer.healthday.com/vitamins-and-nutrition-information-27/dieting-to-increase-fiber-health-news-194/more-proof-high-fiber-diets-help-prevent-cancers-heart-disease-741383.html
[iv] https://www.everydayhealth.com/hs/guide-to-daily-fiber/too-much-fiber/
[v]https://www.healthline.com/nutrition/22-high-fiber-foods#section10