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High Fiber, Lower Mortality

Sharon Palmer

If there is one thing nutrition experts agree on, it’s fiber. There are truckloads of studies showing the benefits of eating more fibrous foods. In a new study published in The Lancet, people who consumed higher amounts of fiber reduced their risk of dying from heart disease, stroke, type 2 diabetes, and colon cancer by 16% to 24%, compared with those who had low intakes. The risk was reduced 5% to 27% more for each additional 8 grams of fiber added to the diet.

While the benefits of fiber are a no-brainer, most Americans fall seriously short of their daily recommendations. That’s why a plant-based diet based on whole foods is a great strategy for boosting your fiber intake. The highest fiber food sources are pulses (beans, lentils, peas), whole grains, fruits, vegetables, nuts, and seeds. So, make sure you include a pulse in your diet every day, consume more grains in their whole form, such as oats, barley, wheat, and sorghum, and power up on a wide variety of fruits, veggies, nuts, and seeds at every meal. Reap the rewards today!

Read more about the study here.

Image: Moroccan Chickpea Sorghum Bowl, Sharon Palmer, MSFS, RDN

For more recent science on the benefits of plant-based diets, check out the following blogs:

Eat More Plants, Weigh Less
Vegetarian and Mediterranean Diets Are Both Heart Healthy
Antioxidant-Rich Diet Fights Diabetes

One thought on “High Fiber, Lower Mortality

  1. Sharon,

    I love talking fiber!

    I have been following along with you for a little while now and have been enjoying your posts. (Thanks!) You must have seen this article about why fiber might be good for you. It appeared in the NY Times about a year or so ago. https://www.nytimes.com/2018/01/01/science/food-fiber-microbiome-inflammation.html

    I have also been enjoying your recipe for overnight carrot cake oats-what a great idea!

    Thanks again for the information on your blog-it helps.
    Libby Fife

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