FIBER INTAKE IS ESSENTIAL FOR DISEASE PREVENTION. For decades, medical science was working on finding the exact benefits that fiber contributes to your health. However, no one knows the exact required intake that will keep you safe from diseases. It was necessary for WHO to conduct a study that will research this topic. A meta-analysis was done that extended for 40 years to investigate how much fiber intake in a daily diet is enough to save oneself from chronic diseases.


The research had two main aims with the major one about developing guidelines about how much fiber is enough in a regular diet. This enabled doctors with the latest data rather than making decisions based on old data. Another aim of the study was to reveal the efficiency of fiber against noncommunicable diseases. This will help doctors around the world decide that whether the fiber is a good component in the treatment point of view or not. Its effect on body weight was also checked side by side.
Countries where it studeid

Prof. Mann from New Zealand, who was the author of this study, insisted on the importance of this study. He believed old studies were dealing with limited resources, a single indicator of carbohydrate quality and a small number of diseases were considered for these studies. However, for complex medical conditions that the world is facing today, we had limited medical evidence. This increased the need for this research so it will deal with a wide range of conditions.


For conducting this study, 58 clinical trials taken 4600 people for experimenting. The research was conducted for around 40 years and during all the time, these people were examined. 185 observational studies were conducted that adds up to 135 million years of a person’s life. The factors under study were the ones that were a great concern for doctors. One of them was the occurrence of chronic diseases and then in impact on deaths in people that had a lower than average age.

The chronic diseases that were studied included coronary heart disease, cardio diseases, heart stroke, type 2 diabetes, colon cancer, and other cancers that are related to obesity. The results of this research were quite encouraging.



The results of the research stated that people who had enough fiber in their daily diet were at a 15-30% lower risk of getting died from cardio diseases. This result was found with a comparison made from people that were taking less fiber in their diet. Apart from cardio diseases, it had an impact on other diseases too. For the people that took foods rich in fiber, the risk for premature deaths reduced by 16-24% in diseases like coronary heart diseases, heart stroke, type 2 diabetes, and colon cancer.

Result 2

So, there comes the most essential part of the study that deals with how much fiber intake was necessary to keep you safe from diseases. An average adult takes 15 g of fiber daily, so they were more concerned about is this enough or less. The results showed that we need 25-29 grams of fiber in our daily diet to get its health benefits that asserted that we need to increase fiber intake in our diet. The foods that are rich in fiber include whole grains, fruits, and vegetables, pulses like peas, beans, lentils, and chickpeas.

Result 3

There was another important finding in this study. It stated that if you take fiber intake slightly more than 29 grams, you will get even more health benefits. However, its intake should remain within a limit as it will be bad for people with a deficiency of iron or other minerals. However, the researchers conducted many clinical trials that showed that consuming enough fiber has a strong connection with lower weight and low cholesterol. Thus, another important question about the efficiency of fiber intake for weight loss was proved.

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