Does fibre protect your heart? Evidence from 22 studies

What does the research say?

Each extra 7 g of fibre a day, roughly a portion of beans plus a portion of fruit or vegetables, was linked to about a 9% lower risk of cardiovascular disease and coronary heart disease.

The science

UK researchers combined cohort studies from Europe, the US, Japan and Australia, looking at total fibre and fibre from different foods.

Higher total fibre intake was associated with lower risk of both cardiovascular and coronary heart disease. Fibre from cereals and vegetables showed clear associations; fruit fibre showed a weaker link with coronary heart disease.

Key findings

• About 9% lower cardiovascular disease risk for each 7 g/day more fibre.
• About 9% lower coronary heart disease risk for each 7 g/day more fibre.
• Cereal and vegetable fibre were most consistently linked with benefit.

Limitations

• Observational: people eating more fibre may also smoke less and exercise more.
• Fibre intake was estimated from questionnaires.
• Most UK adults would need to eat 10 g more fibre a day to reach the 30 g recommendation.

References

1. Threapleton DE, Greenwood DC, Evans CEL, et al. Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ. 2013;347:f6879. doi.org/10.1136/bmj.f6879