How Much Fiber You Should Eat In A Day To Reduce Your Early Death Risk – Health Digest

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From the observational studies that were reviewed for the 2019 study, researchers found that a higher fiber intake was associated with a 15 to 30% decrease in all-cause and cardiovascular-related mortality, stroke prevalence and mortality, type 2 diabetes, coronary heart disease, and colorectal cancer. The clinical trials revealed significantly lower health concerns for those who had a higher fiber intake, namely decreased bodyweight, systolic blood pressure, and total cholesterol.

Research looking at fiber’s influence on your heart health has existed since the ’50s and ’60s, according to professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health Dr. Eric Rimm (via Harvard Health Publishing). How dietary fiber interacts with your gut microbiome (and vice versa) has an impact on various health markers like inflammation, blood sugar, blood pressure, and cholesterol levels. Additionally, consuming sufficient amounts of fiber also means you can keep your calorie count low, per Rim. Insoluble fiber, in particular, can help you feel full for longer, preventing overeating or indulging in cravings. 

Maintaining a healthy weight, reducing estrogen levels, lowering your blood sugar, helping remove carcinogens via waste, and contributing to good gut health are some ways in which fiber can help prevent cancer. Eating a certain amount of fruits and vegetables can reduce your early death risk too. Experts also think that the vitamins, minerals, and antioxidants from fruits and vegetables are a protective factor when it comes to disease prevention.

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