The analysis of nearly 250 studies, it has been shown clearly: anyone Who puts plenty of fiber in the diet, live longer, a healthier heart, and gets a rare cancer. Three-quarters of the German food but too little fruit, vegetables and whole grain products.
30 grams is not much. And yet most of us don’t make it, the recommended amount of fiber in your daily meal plan. A big mistake, as just a in the journal “The Lancet” published a study has shown. The indigestible fibers in fruits, vegetables, legumes, grains and nuts are of pure health:
Who fabric is fed ballast is rich, lives longer, gets a rare cancer, a cardiovascular disease or Diabetes as people with very little fiber.
243 studies provide ballast of materials of good testimony
Because the high-fiber diet that is predominantly based on plant foods and whole grain products give consistently better values in key health indicators: body weight, blood pressure, cholesterol levels. The overall risk of death is significantly lower than that of people who consume low amounts of fiber.
The scientists of new Zealand’s University of Otago have found. They had evaluated in the order of the world health organization, a total of 243 studies, to clarify how carbohydrates affect health, and which ballast fuel quantity is daily optimally. The world health organization is now planning the appropriate recommendations.
25 grams is the Minimum, 30 grams would be better for positive effects
The authors came to the conclusion that a diet with fresh, predominantly plant-based food materials, the high intake of dietary fiber is guaranteed, especially if processed cereals will be replaced by whole-grain products. For a large positive effect of the fiber should be in the eat at least 25 grams a day – the more in addition to that, the greater the effect.
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Ballast substances were long before the meta-study out of new Zealand as one of the most valuable food ingredients. So far, the positive effect on the digestive and intestinal health, but especially in the center:
The water-insoluble fibers (Cellulose) pass through the intestine intact, “brush” him and thus help to prevent colon cancer. Water-soluble fiber (such as Apple pectin) are columns in the large intestine by bacteria. Also fatty acids are formed in addition to gases. These feed the skin and maintain the intestinal mucosa and are a protection against colon cancer.
Without ballast substances bacteria eat our intestinal mucosa
A team of researchers from the United States and Luxembourg, has discovered two years ago, another crucial Benefit of the dietary fiber: you feed the bacteria in the large intestine. The indigestible fibers, in the absence of the bacteria get their food from the intestinal mucosa. They feed on polysaccharides (sugar compounds) from the protective layer of mucus. As a result, the mucous membrane is thinner and more susceptible to pathogens, which then pass from the intestines into the body. Infections are the result.
Whole foods with vegetable focus enough ballast supplies materials
The German nutrition society (DGE) propagated daily 30-gram recommendation for dietary fiber fail, however, three-quarters of the people in Germany. You would have to consume more plant foods and whole grain combining.
Because apart from cereal bran (45 grams of fiber to 100 grams in wheat bran) and dried legumes (23 grams in 100 grams of white beans) supply a few of foods significant in fiber quantities. A banana, for instance, provides only 3 grams of fiber, an unpeeled Apple 4 grams. Here are some more examples:
- Blueberries (100g): 5 grams
- Oatmeal (100g): 10 grams
- Avocado (100g): 6,5 grams
- Kidney beans (100g, cooked): 5.7 grams
- Rose cabbage (100g): 9 grams
- Broccoli (100g): 5 grams
- Paprika (100g): 3.5 grams
- Whole-grain bread (100g): 8 grams
- Almonds (100g): 4.5 grams.
The healthy 30 grams of fiber are an ambitious recommendation, but worth it, if you want to enjoy the benefits of the study results from new Zealand.