Popular diets directly challenged by findings from 40-year fibre study

Eating fresh fruit is an easy way to add fiber each day. Apples add about 4½ grams bananas and oranges have 3 grams

The researchers also found that those who increased the amount of dietary fiber in their daily meals had lower body weight and total cholesterol, adding to the long list of the benefits of eating the type of carbohydrate.

The study was commissioned by the World Health Organisation which is looking at the development of new recommendations for optimal daily fibre intake.

Observational studies and clinical trials conducted over almost 40 years reveal the health benefits of eating at least 25 grammes to 29 grammes or more of dietary fibre a day, said researchers from the University of Otago in New Zealand.

This includes a decrease of up to 30pc in all-cause and cardiovascular-related mortality when comparing people who eat the highest amount of fibre to those who eat the least.

There was also a drop in a range of diseases including heart disease, type two diabetes, and colorectal cancer. The research shows that should we eat 25-29 grams of fibre every day, this is actually good for us. Whole grains are high in dietary fibre, which could explain their beneficial effects.

The analysis found no dangers with a high fiber intake.

The study found small risk reduction in stroke and Type 2 diabetes for people adhering to a low-glycemic-index diet, which involves foods like green vegetables, most fruits, kidney beans and bran breakfast cereals.

Adults were already recommended to aim for about 30 grams of fiber per day, and for children to have about 20 grams.

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Dietary fiber is considered the best carbohydrate, with significant health benefits - foods high in fiber recommended to curb hunger, maintain blood sugar and reduce risk of serious disease.

Dietary fiber includes plant-based carbohydrates such as whole-grain cereal, seeds and some legumes.

Consuming just 30 grams of naturally-occurring dietary fibre daily may prevent you from of developing non-communicable diseases, revealed a latest study.

One limitation of the analysis is that the studies involved only healthy individuals, so the findings do not apply to people with pre-existing chronic conditions.

"The health benefits of fibre are supported by over 100 years of research into its chemistry, physical properties, physiology and effects on metabolism".

"Fiber-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favorably influence lipid and glucose levels", said Mann.

They also noted that their study looked mainly at foods rich in naturally occurring fibre, rather than synthetic fibre, such as powders, that can be added to foods.

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