Eating More Fiber Linked to 15-30% Lower Risk of Death, Heart Disease, Diabetes and Bowel Cancer

People who eat the most fiber have a 15-30% lower risk of dying early, and of heart disease, stroke, type 2 diabetes and bowel cancer, than those who eat the least, a major review in The Lancet has found. Dietary fiber comes only from plant foods.

Researchers at the University of Otago in New Zealand, led by Dr. Andrew Reynolds and Professor Jim Mann and commissioned by the World Health Organization, analyzed 185 prospective studies and 58 clinical trials covering around 135 million person-years of data. The biggest benefits came at 25 to 29 grams of fiber a day, and the trials showed lower body weight, blood pressure and cholesterol with higher fiber intakes. Whole grains showed similar benefits.

Most people worldwide eat less than 20 grams a day, according to the Lancet's press release, in which Professor Mann said:

Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains.

Beans, lentils, oats, whole grains, fruit, vegetables, nuts and seeds are packed with it, and a plant-based plate makes 30 grams easy.

It fits with studies linking plant-rich diets to a 15% lower cancer risk and healthy plant-based diets to a lower risk of death.

More fiber, more plants, more life!