Q: Can eating a diet high in fiber reduce my risk of developing cardiovascular disease?

A: Yes, several studies have linked high-fiber diets to a reduced risk of developing cardiovascular disease (CVD).

Current fiber recommendations are for women to consume 25 grams/day and for men to consume 38 grams/day. However, surveys show that a meager 5% to 9% of Americans meet those fiber recommendations. Fiber is found in plant foods — fruits, vegetables, nuts, seeds, beans, lentils and cereal grains. Not only is eating more fiber important for reducing CVD risk, the type of fiber in your diet may be important as well.

A 2022 study published in the Journal of the American Medical Association found that while a high total fiber intake was linked to less inflammation and a reduced risk of developing CVD, the strongest link for prevention was found with the intake of cereal fibers, such as oats, barley, rye and wheat. While the study included only people over the age of 65, the researchers suggested that the findings are likely to hold for younger people as well.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)

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