2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Adherence to a high-fiber diet prolongs life, a recent study shows. The analysis is by Chinese scientists and involved about one million people.
The high-fiber menu reduces the risk of chronic diseases, including cardiovascular problems, diabetes and even some cancers, experts say. Chinese scientists explain that increasing fiber in the daily diet will also reduce the risk of premature death.
The study was conducted by experts from the Institute of Oncology in Shanghai, and the leader is Yang Yang. The researchers analyzed 17 previous studies involving more than 980,000 men and women. Most of the participants were from the United States and Europe, and the study described nearly 67,000 deaths.
Chinese scientists divided the participants into five groups based on how much fiber they ate per day. People who eat more fiber reduce the risk of premature death by 16%.
The risk of any kind of death decreases by ten percent, for every ten grams of daily fiber intake. An adult should consume 14 grams of fiber for every 1,000 calories, according to American experts. This means that men should take about 38 grams a day, and women - about 25 grams.
To get your daily dose of fiber, you can eat more fruits and vegetables. Experts advise to avoid fruit juices - in 200 ml of orange juice there is only 0.4 g of fiber, but in an orange, which has an average size - 2.7 g.
Brussels sprouts are also rich in fiber - it contains 3 g of fiber per 100 g of cabbage, and on the other hand, this vegetable is low in calories. Spinach is also a suitable food for fiber - in 100 g of green leafy vegetables there are 2 g of fiber, and in the same amount of lettuce - 0.5 g.
Do not forget to eat other foods that contain a lot of fiber - whole grains, oatmeal, beans, dried fruits, apples, pears and more.
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