Increasing dietary fiber intake is known to improve health and reduce chronic disease risk.
In western countries, only about 10% of the population consume the adequate intake of at least 25 grams of fiber per day.
A meta-analysis of 17 prospective studies from 1997-2014 including about 1 million participants found that increasing fiber intake can reduce the risk of premature death.
This study concludes that there was a 10% reduction in premature death per each 10 grams a day increase in fiber intake.
A replacement of at least one low fiber food for a high fiber food at each meal each day may lower premature death by 10-20%. For example, replace a low fiber cereal with bran cereal topped with black berries at breakfast, eat an apple or pear instead of potato chips at lunch, snack on almonds,pistachio nuts or sunflower seeds and add bean or lentils to your spinach…
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