Eating 25 to 29 grams of dietary fiber per day reduces all-cause mortality by 15 to 30%. That’s a lot more than Americans are currently consuming.
It’s a good, easy habit to take. Consuming a lot of dietary fiber protects us from all diseases, and therefore significantly extends life expectancy, according to a gigantic synthesis of Lancet studies on the subject.
25 to 29 grams of dietary fiber per day
Eating 25 to 29 grams of dietary fiber per day decreases by 15 to 30% of all-cause mortality. Eating high-fiber foods has also reduced the incidence of coronary heart disease, stroke, type 2 diabetes and colorectal cancer by 16-24%. Dietary fiber lowers cholesterol levels and body weight, and thus obesity-related cancers: breast cancer, endometrial cancer, esophageal cancer and prostate cancer.
Consumption of 25 to 29 grams of fiber per day was sufficient, but the data suggests that an even higher intake could provide greater protection. For every 15 grams of whole grain (high fiber, NDLR) dietary supplement consumed per day, the total number of deaths and the incidence of coronary heart disease, type 2 diabetes, and colorectal cancer, for example, decreased by 19%.
The main sources of fiber
In practice, note that the required daily fiber intake is ultimately considerable. To get to 25 grams of fiber, you have to eat for example, in one day: 100 grams of prunes, 100 grams of chickpeas, 100 grams of dried figs and 100 grams of lentils. The main sources of fiber are fruits, vegetables, cereals, legumes and nuts.
Every day, Americans consume on average 20 grams of fiber for men and 18 grams of fiber for women. Only one in five men (22%) and one in ten women (12%) reach the threshold of 25 grams per day, the minimum recommended by The Lancet.