Research
Mixed
Dietary fiber intake is inversely associated with cardiovascular disease (CVD) risk and CVD mortality, with a dose-response relationship showing reduced risk per 7-10g/day increment.
Increase total dietary fiber intake, particularly from cereal and vegetable sources, to reduce CVD risk. Aim for an increment of 7-10g/day of fiber, which is associated with a ~9-10% reduction in CVD risk. Prioritize whole grains and vegetables over ultra-processed foods, as the latter carry CVD risk even when adjusted for fiber content.
GoodSupportsHIGH confidence
There was an inverse association between total dietary fibre intake... and risk of CVD (risk ratio 0.91 per 7 g/day)... and coronary heart disease (risk ratio 0.91 per 7 g/day)
Why this rating
Based on multiple meta-analyses and large prospective cohort studies, though causality is not definitively proven by RCTs.
Source
The Health Benefits of Dietary Fibre
Thomas M. Barber et al. · Nutrients · 2020
DOI 10.3390/nu12103209
narrative_reviewCited 851×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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- High dietary fiber intake (specifically insoluble cereal fiber and whole grains) is associated with improved insulin sensitivity and a reduced risk of type 2 diabetes, primarily through gut microbiota-mediated mechanisms such as short-chain fatty acid (SCFA) production.Good
- Dietary fiber supplementation leads to small, clinically minor reductions in body weight and body fat percentage, and is not a realistic standalone solution for effective weight reduction.Good
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