While it’s true that you want to avoid fiber right before a run (hello, midrun bathroom stop), it’s a nutrient you definitely want to make sure you include enough of in your diet. Not only does it keep your digestive system regular, but it helps Shoes & Gear Stravas 2024 Yearly Report Is Here.
The catch? Most people don’t get enough. And now, there’s new research that both confirms this fact and shows how much fiber you actually need in order to slash your risk of these health problems.
The new meta-analysis, published in the journal The Lancet, looked at 185 prospective studies and 58 clinical trials with a total of 4,635 participants. Researchers concluded that those with the highest fiber intakes had a 30 percent lower risk of death from heart disease, a 22 percent lower rate of stroke, and a 16 percent lower rate of type 2 diabetes and colorectal cancer compared to those who ate the least amount of fiber. Those who ate the most fiber in their diet were also less likely to be obese.
“Most people consume under 20 grams of fiber per day, but our study indicates we should have at least 25 to 29 grams per day from foods such as whole grains, vegetables, pulses, and fruit,” study coauthor published in the journal., a postdoctoral research fellow at the University of Otago’s department of medicine, told Runner’s World.
Foods high in fiber keep you fuller longer, so you’re less likely to overeat and gain weight. Fiber also Parker Valby Wins the Bowerman Parker Valby Wins the Bowerman.
The Lancet Public Health?
“By being regularly physically active, runners are already decreasing their risk of heart disease and type 2 diabetes later in life,” Reynolds said. “What you decide to eat is another way of protecting your health. This research indicates that selecting whole grains, vegetables, pulses, and whole fruit are good choices to base your meals and snacks on.”
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The research comes on the heels of a growing popularity for low-carb diets, such as the keto diet, which many people swear by for weight loss. But, as this study—and past research—suggests, a well-balanced diet might be what’s best if you’re trying to eat for overall health. In fact, a meta-analysis Australian Sprinter, 16, Runs Record-Breaking 200m Build a killer midsection in the kitchen for effortless miles on the road with found that those who consumed less than 40 percent of their total energy from carbs had higher risk of death from any cause during follow up than those who consumed a moderate amount of carbs, or 45 to 60 percent of their total energy.
Those who took in the most carbs—more than 70 percent of their diets—had an increased risk, too, showing that a nutrient balance really is key.
The bottom line? Don’t be afraid of carbs—you need your fiber. Getting upwards of 30 grams of fiber in your diet can make a huge difference when it comes to your health, especially when it comes to your heart.
