According to the report of the American publication The Mirror, the majority of adults consume less than 30 grams of fiber per day, despite recommendations to consume such an amount. This increases the risk of death from various diseases.
Research shows that insufficient fiber intake is linked to more than 600,000 deaths annually, as stated in the Global Burden of Disease report. Fiber helps lower cholesterol levels, which reduces the risk of heart disease and diabetes.
Fiber plays a key role in reducing the risk of diseases such as diabetes, cardiovascular diseases, and cancer, yet it is often underestimated. Nutrition expert Dr. Kerry Rokston recommends choosing whole grain products, such as brown rice or whole grain bread.
Dr. Rokston warns that many do not receive important nutrient — fiber — in their diet. A report from General Mills indicated that more than 40% of adults in the United States, for instance, are unaware that fiber reduces the risk of developing type 2 diabetes, and 75% are not aware of its ability to decrease the likelihood of cardiovascular diseases.
Increasing fiber intake to 10 grams per day — equivalent to 3 servings of fruit — can reduce the risk of heart disease by 15% and that of colorectal cancer by 13%. To boost fiber intake, Dr. Rokston suggests simple dietary changes such as adding vegetables to daily meals, including nuts and seeds in the diet, or using beans or lentils in cooking.
Additionally, studies, including one published in the British Journal of Nutrition, show that fiber from whole grain products, fruits, and vegetables significantly reduces the risk of colorectal cancer. Despite all its benefits, awareness of the importance of fiber remains low.
