Research Focus, The Health Benefits of Fiber
- Alastair Hunt
- 20 hours ago
- 5 min read
For optimal health, we advocate a plant based / plant forward diet. And yes, we also eat meat, fish and enjoy a decent cocktail. It is the overall balance of foods that matter, to support a healthy body and mind. Beans, legumes and lentils provide health benefits and should be part of every diet, notwithstanding any sensitivities.
As we often get asked 'Why?' and sometimes even called out on our position, here is a collection of studies (meta analyses - studies of multiple studies) that inform our thinking. Importantly, what does the totality of the evidence say?
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment.
Colak H, Larik GNF, van Baak MA, Canfora EE. Effects of isolated single fibers, fiber mixtures, and fiber-rich whole foods on glucose homeostasis in individuals with overweight and obesity: A systematic review and meta-analysis. Clin Nutr. 2025 Sep;52:236-251. doi: 10.1016/j.clnu.2025.08.003. Epub 2025 Aug 6. PMID: 40803102.
Ramezani F, Pourghazi F, Eslami M, Gholami M, Mohammadian Khonsari N, Ejtahed HS, Larijani B, Qorbani M. Dietary fiber intake and all-cause and cause-specific mortality: An updated systematic review and meta-analysis of prospective cohort studies. Clin Nutr. 2024 Jan;43(1):65-83. doi: 10.1016/j.clnu.2023.11.005. Epub 2023 Nov 14. PMID: 38011755.
Pandey M, AlQassab O, Kanthajan T, Parikh A, Francis AJ, Sreenivasan C, Nwosu M. Effectiveness of High-Fiber, Plant-Based Diets in Reducing Cardiovascular Risk Factors Among Middle-Aged and Older Adults: A Systematic Review. Cureus. 2024 Aug 24;16(8):e67660. doi: 10.7759/cureus.67660. PMID: 39314563; PMCID: PMC11419598.
Saghafian F, Hajishafiee M, Rouhani P, Saneei P. Dietary fiber intake, depression, and anxiety: a systematic review and meta-analysis of epidemiologic studies. Nutr Neurosci. 2023 Feb;26(2):108-126. doi: 10.1080/1028415X.2021.2020403. Epub 2022 Jan 4. PMID: 36692989.
So D, Whelan K, Rossi M, Morrison M, Holtmann G, Kelly JT, Shanahan ER, Staudacher HM, Campbell KL. Dietary fiber intervention on gut microbiota composition in healthy adults: a systematic review and meta-analysis. Am J Clin Nutr. 2018 Jun 1;107(6):965-983. doi: 10.1093/ajcn/nqy041. PMID: 29757343.
Arayici ME, Mert-Ozupek N, Yalcin F, Basbinar Y, Ellidokuz H. Soluble and Insoluble Dietary Fiber Consumption and Colorectal Cancer Risk: A Systematic Review and Meta-Analysis. Nutr Cancer. 2022;74(7):2412-2425. doi: 10.1080/01635581.2021.2008990. Epub 2021 Dec 2. PMID: 34854791.
Ghavami A, Ziaei R, Talebi S, Barghchi H, Nattagh-Eshtivani E, Moradi S, Rahbarinejad P, Mohammadi H, Ghasemi-Tehrani H, Marx W, Askari G. Soluble Fiber Supplementation and Serum Lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2023 May;14(3):465-474. doi: 10.1016/j.advnut.2023.01.005. Epub 2023 Feb 2. PMID: 36796439; PMCID: PMC10201678.
Watling CZ, Wojt A, Florio AA, Butera G, Albanes D, Weinstein SJ, Huang WY, Parisi D, Zhang X, Graubard BI, Petrick JL, McGlynn KA. Fiber and whole grain intakes in relation to liver cancer risk: An analysis in 2 prospective cohorts and systematic review and meta-analysis of prospective studies. Hepatology. 2024 Sep 1;80(3):552-565. doi: 10.1097/HEP.0000000000000819. Epub 2024 Mar 5. PMID: 38441973; PMCID: PMC11803500.
Jabbari M, Eini-Zinab H, Safaei E, Poursoleiman F, Amini B, Babashahi M, Barati M, Hekmatdoost A. Determination of the level of evidence for the association between different food groups/items and dietary fiber intake and the risk of cardiovascular diseases and hypertension: An umbrella review. Nutr Res. 2023 Mar;111:1-13. doi: 10.1016/j.nutres.2022.12.011. Epub 2022 Dec 31. PMID: 36780863.
Xie Y, Gou L, Peng M, Zheng J, Chen L. Effects of soluble fiber supplementation on glycemic control in adults with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials. Clin Nutr. 2021 Apr;40(4):1800-1810. doi: 10.1016/j.clnu.2020.10.032. Epub 2020 Oct 23. PMID: 33162192.
Aslam H, Lotfaliany M, So D, Berding K, Berk M, Rocks T, Hockey M, Jacka FN, Marx W, Cryan JF, Staudacher HM. Fiber intake and fiber intervention in depression and anxiety: a systematic review and meta-analysis of observational studies and randomized controlled trials. Nutr Rev. 2024 Dec 1;82(12):1678-1695. doi: 10.1093/nutrit/nuad143. PMID: 38007616; PMCID: PMC11551482.
Valisoltani N, Ghoreishy SM, Imani H, Rajabi Harsini A, Jowshan M, Travica N, Mohammadi H. Fiber intake and risk of chronic obstructive pulmonary disease: A systematic review and dose response meta-analysis. Food Sci Nutr. 2023 Aug 23;11(11):6775-6788. doi: 10.1002/fsn3.3640. PMID: 37970426; PMCID: PMC10630824.
Day AS, Davis R, Costello SP, Yao CK, Andrews JM, Bryant RV. The Adequacy of Habitual Dietary Fiber Intake in Individuals With Inflammatory Bowel Disease: A Systematic Review. J Acad Nutr Diet. 2021 Apr;121(4):688-708.e3. doi: 10.1016/j.jand.2020.12.001. Epub 2021 Jan 20. PMID: 33485803.
Farvid MS, Spence ND, Holmes MD, Barnett JB. Fiber consumption and breast cancer incidence: A systematic review and meta-analysis of prospective studies. Cancer. 2020 Jul 1;126(13):3061-3075. doi: 10.1002/cncr.32816. Epub 2020 Apr 6. PMID: 32249416.
Reynolds AN, Akerman AP, Mann J. Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS Med. 2020 Mar 6;17(3):e1003053. doi: 10.1371/journal.pmed.1003053. PMID: 32142510; PMCID: PMC7059907.
Other
Bhandari B, Liu Z, Lin S, Macniven R, Akombi-Inyang B, Hall J, Feng X, Schutte AE, Xu X. Long-Term Consumption of 10 Food Groups and Cardiovascular Mortality: A Systematic Review and Dose Response Meta-Analysis of Prospective Cohort Studies. Adv Nutr. 2023 Jan;14(1):55-63. doi: 10.1016/j.advnut.2022.10.010. Epub 2022 Dec 22. PMID: 36811594; PMCID: PMC10102997.
Wang Y, Liu B, Han H, Hu Y, Zhu L, Rimm EB, Hu FB, Sun Q. Associations between plant-based dietary patterns and risks of type 2 diabetes, cardiovascular disease, cancer, and mortality - a systematic review and meta-analysis. Nutr J. 2023 Oct 4;22(1):46. doi: 10.1186/s12937-023-00877-2. Erratum in: Nutr J. 2024 Jan 4;23(1):6. doi: 10.1186/s12937-023-00891-4. PMID: 37789346; PMCID: PMC10548756.
Neuenschwander M, Stadelmaier J, Eble J, Grummich K, Szczerba E, Kiesswetter E, Schlesinger S, Schwingshackl L. Substitution of animal-based with plant-based foods on cardiometabolic health and all-cause mortality: a systematic review and meta-analysis of prospective studies. BMC Med. 2023 Nov 16;21(1):404. doi: 10.1186/s12916-023-03093-1. PMID: 37968628; PMCID: PMC10652524.
Learn More about Whole Food Groups
Final Thoughts
A whole food focused diet matters. And this does not mean having to give up meat, fish, dairy or your favourite desert. Just add a little more of what really counts, a few times per week.
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Stay Healthy,
Alastair
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