Eating 25 to 29 grams of dietary fiber per day reduces all-cause mortality by 15 to 30%. This is much more than what the French currently consume.
It is a good habit that is very easy to take. Consuming a lot of dietary fiber protects against all diseases, and therefore considerably 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 all-cause mortality by 15 to 30%. Eating foods high in fiber also reduced the incidence of coronary heart disease, stroke, type 2 diabetes and colorectal cancer by 16-24%. It has also made it possible to reduce cholesterol levels and body weight, and therefore cancers linked to obesity: breast, endometrial, esophageal and prostate cancer.
Consuming 25 to 29 grams of fiber per day was sufficient, but data suggests that even higher intake may offer greater protection. For each food increase of 15 grams of whole grains (very high in fiber, Editor’s note) consumed per day, the total number of deaths and the incidence of coronary heart disease, type 2 diabetes and colorectal cancer have for example decreased by up to at 19%.
The main sources of fiber
In practice, note that the required daily intake of fiber is ultimately considerable. To get 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, grains, legumes and nuts.
Every day, the French consume an average of 20 grams of fiber in men and 18 grams of fiber in 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.
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