Fiber Intake and Metabolic Disease Risk Linked in Study

Fiber Intake and Metabolic Disease Risk Linked in Study

How Was This Study Conducted & What Did It Show?

Researchers from Australia and New Zealand drew data from a previous study called PROMISE (Predictors Linking Obesity and Gut Microbiome) that was conducted between July 2016 and September 2017. They used body mass index (BMI) data from 287 PROMISE participants who were Pacific Islander women (44% of participants) and New Zealand European women (56% of participants). They were 18 to 45 years old, free of chronic disease, and had either a normal BMI (18-24.9 kg/m2) or a BMI indicating obesity (BMI >30 kg/m2).

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How Does This Apply to Real Life?

Aussies and New Zealanders aren’t the only ones at risk for metabolic syndrome. As many as one-third of Americans have the condition, too. If left unchecked, metabolic syndrome increases the risk of many diseases, including heart disease, stroke, diabetes, and nonalcoholic fatty liver disease—to name a few.

What Does This Mean for You?

To know if you’re eating enough fiber, it helps to know how much fiber is in the foods you normally eat. The USDA has a handy online resource to help you with that. If you’re eating packaged foods, like bread, cereal, and pasta, check the Nutrition Facts panel to see how much fiber is in the amount you’re eating. Do this sleuthing for five days and figure the mean (total amount of fiber over the 5 days, divided by 5) to get your average daily amount. Is it close to 28 grams? If so, keep it up! If not, what foods can you add to hit your target?

Foods Rich in Fiber

Foods rich in fiber include whole grains—like oats, whole-wheat bread, brown rice, and quinoa—as well as fruits, vegetables, nuts, seeds, and legumes. You might also be able to tell if you’re eating enough fiber based on your pooping habits. Are you pooping every day? Are you fully voiding—as in, do you feel like you got it all out? Are they well-formed poops? You may go every day, but if they come out looking like rabbit poops—little pellets—you’re probably constipated. Human poop should be soft, but not too soft, and ideally is uniform and sort of sausage-shaped.

The Bottom Line

This study suggests that for those not already meeting the minimal fiber requirement, for every 1-gram increase in fiber intake, you may reduce your risk of metabolic syndrome by 9%. If you’re already meeting your fiber intake, you don’t want to go above that amount since this can create some unwanted side effects.

FAQs

Q: What are the recommended daily fiber intake levels for different ages and sexes?
A: The recommended daily fiber intake levels vary by age and sex, ranging from 25 grams per day for adults aged 18-50 to 30 grams per day for adults over 50.

Q: What are some high-fiber foods I can add to my diet?
A: Some high-fiber foods include whole grains, fruits, vegetables, nuts, seeds, and legumes.

Q: How can I increase my fiber intake?
A: You can increase your fiber intake by including a variety of fiber-rich foods in your diet, such as whole grains, fruits, and vegetables.

Q: Are there any potential drawbacks to consuming too much fiber?
A: While fiber is generally considered a healthy nutrient, consuming too much fiber can lead to some unwanted side effects, such as bloating, gas, and abdominal cramps.