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Marker check · 3 questions

Fiber

In the largest systematic review of fiber and health outcomes (185 prospective studies, 58 RCTs, ~135 million person-years), people eating 25–29 grams of fiber a day showed lower risk across every major outcome: CHD death −31%, coronary heart disease −24%, stroke −22%, type 2 diabetes −16%, colorectal cancer −16%, and all-cause mortality −15% (Reynolds 2019). The benefits came from food — beans, whole grains, vegetables, fruit with skin — not supplements. Whole grains showed similar effects; glycemic index was weaker.

The research

  • Reynolds et al., Lancet 2019 — 185 prospective + 58 RCTs; per-outcome at 25–29g/day: CHD death −31%, CHD −24%, stroke −22%, T2D −16%, CRC −16%, all-cause −15%
  • Reynolds et al., Lancet 2019 — RCTs: lower weight, systolic BP, total cholesterol
  • Reynolds et al., Lancet 2019 — GRADE moderate certainty

  1. 1. How much fiber do you eat daily (beans, whole grains, vegetables, fruit)?

    Not answered

  2. 2. Where does most of your fiber come from?

    Not answered

  3. 3. How often do you eat legumes (beans, lentils, chickpeas)?

    Not answered