New study recommends a daily maximum for dietary fiber intake

At 6 grams each pears have some of the highest fiber content in the fruit family. Eat them raw in salads or poached in wine or pomegranate juice for dessert

Co-author professor Jim Mann said: "This study is essential as there is increased public confusion over what to base our meal choices on, and the impact our dietary choices have on our risk of certain diseases".

Eating fibre-rich foods also reduced incidence of coronary heart disease, stroke, type 2 diabetes and colorectal cancer by 16 to 24 percent.

For every 15g increase of whole grains eaten per day, total deaths and incidences of coronary heart disease, type 2 diabetes and colorectal cancer decreased by 2-19%.

Reynolds' team was commissioned by the World Health Organisation (WHO) to inform future fibre intake recommendations, the report stated.

Consuming just 30 grams of naturally-occurring dietary fibre daily may prevent you from of developing non-communicable diseases, revealed a latest study. But it adds that for people with an iron deficiency, high levels of whole grains can further reduce iron levels. Dietary fibre includes plant-based carbohydrates such as whole-grain cereal, seeds and some legumes including peas, chickpeas, lentils, lupin beans, mesquite, carob, soybeans, peanuts and tamarind.

To meet the recommended daily intake of fiber, the U.S. Food and Drug Authority suggests eating more fruits and vegetables and switching from refined to whole grains of commonly consumed foods such as bread, rice, pasta. Consuming 25g to 29g each day was adequate but the data suggest that higher intakes of dietary fibre could provide even greater protection.

However, the study found only limited support that diets with a low glycemic index and low glycemic load offered protection against type 2 diabetes and stroke. "For example, wholegrain fibres were shown to have significant health effects whereas the evidence that low glycaemic index diets [focusing on foods such as fruit, vegetables, beans and lentils] were effective were less convincing".

"The work that we have done particularly on fibre and the gut micro flora (microbiome), in Cambridge and in recent years in Dundee, means we have enough evidence from population studies, human experimental work and the biochemistry and physiological of fibre to be confident of the clear benefits to health".

Researchers said people who eat diets that are high in fibre have lower risk of death and chronic diseases such as stroke or cancer.

As reported by The Guardian, Forouhi also said their research didn't study people's total carbohydrate intakes. It helps lower cholesterol and stabilise blood glucose. Improving the accuracy of dietary assessment is a priority area for nutrition research.

"This reduces incidence risk and mortality from a broad range of important diseases", he said.

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