The paper “Carbohydrate quality and human health: a series of systematic reviews and meta-analyses” was published in the Lancet.
It showed that eating 25-30g of fibre a day decreases your risk of dying from all causes.
To quote from the study:
“Observational data suggest a 15–30% decrease in all-cause and cardiovascular related mortality, and incidence of coronary heart disease, stroke incidence and mortality, type 2 diabetes, and colorectal cancer when comparing the highest dietary fibre consumers with the lowest consumers.”
“Clinical trials show significantly lower bodyweight, systolic blood pressure, and total cholesterol when comparing higher with lower intakes of dietary fibre.“
“Risk reduction associated with a range of critical outcomes was greatest when daily intake of dietary fibre was between 25 g and 29 g.”
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“Dose-response curves suggested that higher intakes of dietary fibre could confer even greater benefit to protect against cardiovascular diseases, type 2 diabetes, and colorectal and breast cancer.”
In short, eating fibre is good for us. But how do we manage to consume that much each day?
We could just eat 7 apples but ideally we want to get our fibre from a variety of sources.
Soluble fibre dissolves in water and forms a gel. Found in apples, oatmeal, nuts, berries. Lowers cholesterol. Doesn’t spike your glucose levels much. Helps with weight loss and bowel movements.
Insoluble fibre doesn’t dissolve in water. The woody stuff! It is a “bulking” agent. Good for keeping you regular, weight loss and to give your biome a good environment.