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Boost Fiber Intake to Potentially Extend Lifespan and Enhance Heart Health, Says Nutritionist
A leading nutrition expert is advocating for increased consumption of a specific food group, asserting it may significantly reduce the risk of premature death by up to 14%. The authority states that incorporating more dietary fiber into one’s diet can not only lessen the likelihood of an “early” death but also contribute to the prevention of cardiovascular disease, a major cause of mortality in the UK.
Simple Dietary Change for Significant Health Gains
Professor Tim Spector, a renowned epidemiologist from King’s College London and the founder of Zoe Health, recommends adding a mere five grams of fiber daily to reap these substantial health benefits. Dietary fiber, a type of carbohydrate present in plant-based foods, remains undigested by the body.
It traverses the digestive system largely intact, playing a vital role in gastrointestinal well-being. Research indicates fiber may also assist in stabilizing blood sugar levels, support weight management, and decrease the chances of developing certain cancers, including colorectal cancer.
In a video shared on his Instagram platform, Professor Spector highlighted some of the noteworthy health advantages of fiber rich foods.
The Power of Five Grams of Fiber
He explained, “Consuming an additional five grams of fiber each day can diminish your risk of heart disease and early mortality by 14%.”
“Fibers are complex sugar chains that are challenging to decompose. They reach the lower part of our colon where our gut microbes consume them. This microbial action breaks down the fiber, releasing beneficial nutrients that bolster our immune system and promote a thriving gut microbiome.”
“Just an extra five grams can create a remarkable positive shift in your health. It’s arguably one of the most impactful and easily achievable dietary modifications we can make.”
However, in the video’s description, he cautioned that a significant portion of the population is not consuming adequate fiber. He noted, “Over 90% of individuals fail to obtain sufficient fiber intake.”
The NHS recommended daily intake is 30 grams, yet estimations suggest that the average Briton consumes only around 20 grams.
Fiber-Rich Food Sources
Foods abundant in fiber include:
- Vegetables: broccoli, carrots, artichokes, and peas
- Legumes: lentils and chickpeas
- Fruits: apples, avocados, and raspberries
- Grains: quinoa, oats, and popcorn
- Nuts and Seeds: chia seeds and almonds
Scientific Backing for Fiber’s Health Benefits
Scientific research corroborates Professor Spector’s assertions. A study published in the BMC Medicine journal in 2022 demonstrated a 14% reduction in the risk of early death for every additional 10 grams of fiber consumed.
The study also indicated a pronounced benefit of fiber intake for individuals with pre-existing heart conditions. The study authors stated, “These results underscore the potential advantages of promoting increased dietary fiber consumption for patients with cardiovascular disease and hypertension.”
Further Evidence Supporting High Fiber Diets
Another study, featured in a 2016 publication of the Archives of Cardiovascular Diseases, arrived at a similar conclusion. It stated, “Our findings indicate that a high dietary fiber intake is linked to a decreased risk of mortality from cardiovascular disease and all cancers.”
“These outcomes support the current recommendation that high dietary fiber intake should be an integral component of a healthy eating plan.” To boost fiber consumption, the NHS advises the following:
Practical Tips to Increase Fiber Intake:
- Opt for higher-fiber breakfast cereals like plain wholewheat biscuits (e.g., Weetabix), plain shredded whole grain (e.g., Shredded wheat), or porridge (oats are a good fiber source).
- Choose wholemeal or granary breads, or higher fiber white bread, and select wholegrains such as wholewheat pasta, bulgur wheat, or brown rice.
- Consume potatoes with their skins intact, such as baked or boiled new potatoes.
- Incorporate pulses like beans, lentils, or chickpeas into stews, curries, and salads.
- Include ample vegetables with meals as a side dish or added to sauces, stews, or curries.
- Have fresh or dried fruit, or fruit canned in natural juice, for dessert.
- For snacks, choose fresh fruit, vegetable sticks, rye crackers, oatcakes, and unsalted nuts or seeds.