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Fibers: 30 grams every day to fight diabetes, cancer and heart attack

Fibers: 30 grams every day to fight diabetes, cancer and heart attack

Dietary fibers are fundamental for the good functioning of our intestine, but they can also fight diabetes, cancer and heart attacks.

Doctors and nutritionists always recommend to follow a diet rich in fibers. These substances make you feel full, help you lose weight and promote the right functioning of the intestine. Foods rich in these substances help relieving constipation and poor digestion. However, some recent researches showed they are useful also to reduce the risk of diseases, especially diabetes, cancer and heart attacks.

Fibers against diabetes, cancer and heart attacks

The University of Otago, in New Zealand, studied the association between eating fibers and wholewheat cereals and some diseases like heart problems, type 2 diabetes and some types of tumors, for example colorectal, esophageal, breast and prostate cancer.

The research was commissioned by the World Health Organization and published on “The Lancet” journal. It is a review of 185 studies and 58 clinic trials which showed that a diet rich in fibers and wholewheat cereals decreases the risk of those diseases.

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Researchers showed that eating 8 grams of fibers more every day reduce the risk of diabetes, cancer and heart attacks of the 5-27%. If you eat every day about 30 grams of fibers more (24-29 grams, to be precise), you can enjoy even bigger benefits.

Wholewheat cereals have the same role. In this case, 15 grams of these food more a day decrease the risk of those diseases of the 2-19%. This research shows once again that a balanced diet is essential for the well-being of our body. Do you know where you can find fibers?

Foods rich in fiber

Fresh fruits and vegetables are the main food containing these substances. Apples, oranges, kiwis, strawberries, Brussels sprouts, chicory, artichokes, and eggplants are full of dietary fibers. You can also find them in wholewheat cereals (oat, rye, wheat) and in legumes (beans, fava beans, chikpeas and lentils).

Berries and seeds are also full of these substances. For example, you can try chia and pumpkin seeds. Furthermore, among the recommended food there is dried fruit, such as almonds, peanuts or pistachios.

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