Wei Shihang, director of Hsinchu Churi Clinic: Daily intake of 25-29 grams of dietary fiber can reduce the risk of four chronic diseases

2026/09/13 07:26

Wei Shihang, director of Churi Clinic in Hsinchu, said that studies have shown that daily intake of about 25-29 grams of fiber is also related to a lower risk of all-cause mortality and four chronic diseases including cardiovascular disease; diagram. (Picture taken from freepik)

[Health Channel/Comprehensive Report] The health benefits of dietary fiber actually go beyond helping defecation. Wei Shihang, director of Churi Clinic in Hsinchu, said that when it comes to fiber, many people may first think of intestinal health, but in fact, the impact of fiber on the body does not stop there. Although fiber is not essential for the body, if it is not taken in enough, it may not only affect the intestinal flora, but also cause fluctuations in blood sugar and insulin sensitivity after meals. In addition, research also shows that a daily intake of about 25-29 grams is also associated with a lower risk of all-cause mortality and four chronic diseases, including cardiovascular disease.

Dietary fiber not only helps with defecation

Wei Shihang pointed out in a Facebook fan post "Dr. Wei Shihang | Navigating Healthy Weight Loss and New Body" and a short video on the website that from the traditional biological definition, fiber is "non-essential" because people will not die if they do not eat fiber for a short period of time. However, non-essential does not mean that the body does not need it. Fiber is more of a "health necessity" and an important functional nutrient for maintaining long-term health. When fiber intake is insufficient, the diversity of intestinal bacteria and metabolites may be affected, the postprandial blood sugar response may be greater, and insulin sensitivity may also be reduced.

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It is recommended to eat at least 25 grams per day

How much do you need to eat in a day? Wei Shihang said that WHO recommends that adults consume at least 25 grams of dietary fiber from natural foods every day. Studies have also shown that a daily intake of about 25-29 grams of fiber is associated with a lower risk of all-cause mortality, as well as cardiovascular disease, stroke, type 2 diabetes and colorectal cancer.

The World Health Organization (WHO) recommends that adults consume at least 25 grams of dietary fiber from natural foods every day; studies have also shown that a daily intake of about 25 to 29 grams of fiber is associated with lower all-cause mortality, as well as the risk of cardiovascular disease, stroke, type 2 diabetes, and colorectal cancer.

Wei Shihang reminded that if you want to increase your fiber intake, don’t eat too much all at once. It is recommended to slowly increase your intake of natural foods such as vegetables, fruits, whole grains, and beans, while remembering to replenish enough water. If you have iron deficiency, insufficient mineral intake or special nutritional needs, it is recommended that you first seek assistance from a nutritionist for evaluation, and then make adjustments based on your personal situation.

Wei Shihang, director of Hsinchu Churi Clinic. (Provided by Churi Clinic)