High-fiber diet reduces deaths due to all causes
There is lot of research to suggest that a high soluble fiber diet can help reduce risk of premature death from any cause; and this is likely due to its ability to reduce risk of a number of chronic diseases.
The list of chronic diseases consists of type 2 diabetes, heart disease, stroke, and cancer.
There are studies that have also linked a high-fiber diet to beneficial reductions in cholesterol and blood pressure, improved insulin sensitivity, and reduced inflammation—all of which can influence mortality risk.
A meta-analysis study evaluating the impact of a high soluble fiber diet on mortality with pooled data from nearly 1 million Europeans and Americans found a 10 percent drop in mortality risk with each 10-gram per day increase in fiber.
Other studies indicate the same:
- A 2014 study found that every 10-gram increase of soluble fiber intake was associated with a 15 percent lower risk of death. Those who ate the most fiber had a 25 percent reduced risk of dying from any cause within the next nine years, compared to those whose fiber intake was insufficient.
- Research published in 2013 found that for every 7 grams more soluble fiber consumed on a daily basis, the risk of getting stroke is decreased by 7 percent. This equates to increasing your consumption of fruits and vegetables by about 2 additional portions per day.
The daily adult fiber intake is 40 grams whereas the American diet averages 15 grams.
Common sources of fiber are: flax seeds, chia seeds, onions, sweet potatoes, green beans, berries, almonds, cauliflower, peas, broccoli, etc.
