根据发表在《柳叶刀》期刊上的一篇评论，高纤维的饮食能够减少15%至30%因心脏病及其他原因导致的死亡。它也能减少16%至24%的心脏病、中风、2-型糖尿病和大肠直肠癌发病率。英国营养科学咨询委员会建议每日应摄取30克纤维，但大部分人仅摄取了约建议量的一半。即使每日些微地增加8克的纤维量摄取，就能减少5%至27%因上述疾病所导致的死亡，同时还能预防中风和乳腺癌。摄取的纤维量越多，对健康的防护就越高。
According to a review published by The Lancet, a high-fiber diet can lead to a 15% – 30% reduction in deaths due to heart disease and in all-cause mortality. It can also reduce the incidence of heart disease, stroke, type 2 diabetes, and colorectal cancer by 16% – 24%. The UK Scientific Advisory Committee on Nutrition recommends 30 grams of fiber a day; most people get only about half. Even a small increase of 8 grams of fiber eaten per day can reduce deaths from these diseases by 5% – 27%, while also protecting against stroke and breast cancer. The higher the intake of fiber, the greater the protection.
Source:
The Lancet: https://www.thelancet.com/about-us
The Lancet is a weekly peer-reviewed general medical journal. It is among the world’s oldest and best-known general medical journals.
Interpretation
Findings from prospective studies and clinical trials associated with relatively high intakes of dietary fibre and whole grains were complementary, and striking dose-response evidence indicates that the relationships to several non-communicable diseases could be causal. Implementation of recommendations to increase dietary fibre intake and to replace refined grains with whole grains is expected to benefit human health.
Have you consumed any fruit or veggies today?
According to data, most adults do not consume enough dietary fibre daily. The average daily intake is much lower than the daily requirement – at only 15g.
The National Health Service (NHS) further demonstrates that children aged 2-5 require 15g of fiber, children aged 5-11 require 20g of fiber, children who are 11-16 years old need 25g of fiber and children who are 16-18 years old need 30g fiber per day.
If the signs mentioned below meet your current condition – maybe the body is asking us for help, hoping that we can consume more dietary fiber!
1. Constipation
A diet rich in dietary fiber aids in the softening of stools, which makes it easier for “waste products” to go through the digestive tract rapidly for effective excretion.
2. High cholesterol level
Fiber lowers cholesterol levels and lowers the likelihood of developing heart disease.
3. Constant hunger
When we eat fibre, we feel fuller for longer and have fewer cravings for food.
Related Topic:
Fiber Can Help Reduce Risk of Cancer, Allergies, and Autoimmune Disease
纤维有助于降低癌症的风险
Consuming psyllium husk on a daily basis can lower LDL cholesterol
洋车前子麸皮可以降低体内LDL胆固醇
纤语是一种美味健康的饮品，是您忙碌生活的绝佳帮手。其天然完整的植物性成分有助于体重控制，促进健康的多纤维饮食，符合忙碌生活的全面要求。
FiberTalk is a fiber-rich powdered beverage made from psyllium husk, banana, and orange to effectively regulate bowel movements, improve skin health, regulate cholesterol levels, manage blood sugar levels, and promote healthy weight management.
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