Five delicious ways to get more fibre into your diet

Rolled oats

Rolled oats

The health benefits are best if we eat at least 25g of dietary fibre a day, according to analysis of observational studies and clinical trials conducted over almost 40 years.

The study was commissioned by the World Health Organisation which is looking at the development of new recommendations for optimal daily fibre intake.

The study offers another reason why you may consider upping your fibre intake daily.

The findings suggested a 15-30 per cent decrease in all-cause and cardiovascular related mortality; and reduced incidence of coronary heart disease, stroke, Type-2 diabetes and colorectal cancer by 16-24 per cent.

For every 1,000 participants in the 243 studies and trials, the impact of consuming higher fibre intakes translates into 13 fewer deaths and six fewer cases of coronary heart disease when compared to those consuming lower fibre diets.

Researchers also found people who increased the amount of fibre in their diet had lower body weight, and total cholesterol.

But the data, published in a series of systematic reviews and meta-analyses in The Lancet medical journal, also suggested higher dietary fibre intakes could give even greater protection. Fitness enthusiasts and health conscious people must note that foods with a low glycaemic index or low glycaemic load may also contain added sugars, saturated fats, and sodium. "This reduces incidence risk and mortality from a broad range of important diseases". In 2015, the UK Scientific Advisory Committee on Nutrition recommended an increase in daily dietary fibre intake to 30g, but only 9 per cent of UK adults manage to reach this target.

"Fibre-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control, he said".

Professor Mann said the health benefits of dietary fibre - contained in foods such as whole grains, pulses, vegetables and fruit - come from its chemistry, physical properties, physiology and its effects on metabolism.

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