In a paper published Thursday in the journal The Lancet, researchers scoured data from over 240 previous studies, including clinical trials with over 4,600 people to determine at what amount of fiber intake provides the best health benefits.
Their results showed that people who consumed between 25 and 29 grams of fiber per day yielded a 15 to 30 percent decrease in risk for all-cause mortality and cardiovascular deaths. High fiber intake was associated with lower levels of coronary heart disease, stroke, type 2 diabetes and colorectal cancer. These high fiber consumers also had “significantly” lower body weight, blood pressure and total cholesterol, the authors found.
Adults were already recommended to aim for about 30 grams of fiber per day, and for children to have about 20 grams. The latest research is the most definitive evidence of the health benefits of a high fiber intake.
Foods with high fiber content include fresh, whole fruits, brown rice and breads made from whole grains, raw vegetables, and beans and legumes.