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Dr Harsh Shah - GI & HPB Oncosurgeon in Ahmeadbad
Dr Harsh Shah - GI & HPB Oncosurgeon in Ahmeadbad

Eating More Fiber Can Lower the Risk of Many Diseases

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Eating More Fiber Can Lower the Risk of Many Diseases

Fiber is found in fruits, vegetables, whole grains, beans, and nuts. It not only helps digestion but may also protect against serious diseases. A new review, looking at data from more than 17 million people, shows just how powerful fiber can be for health.

The study combined results from 33 analyses covering 38 health outcomes. People who ate more fiber had a lower risk of dying from heart disease, a lower chance of developing pancreatic cancer, and were less likely to suffer from diverticular disease (a condition where small bulges form in the colon).

The evidence was also very strong for reducing the risk of overall death, coronary heart disease, and ovarian cancer. For other conditions, like diabetes and some digestive problems, the results were promising but less certain.

Despite these benefits, most people around the world eat far less fiber than recommended. Experts suggest aiming for at least 25–30 grams of fiber per day, which can be reached by eating more whole plant-based foods.

Simple changes—like swapping white bread for whole grain, adding beans to meals, eating fruit instead of sugary snacks, and including vegetables at every meal—can make a big difference.

This study confirms that a diet rich in fiber is one of the most effective ways to protect long-term health.

DOI: 10.1016/j.clnu.2025.06.021

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Dr Harsh Shah - GI & HPB Oncosurgeon in Ahmeadbad
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