The Surprising Benefits of Fiber for Longevity
Yes, we know that eating high-fiber foods can help maintain a healthy digestive system. But the most surprising benefit of eating fiber actually has little to do with your GI tract; it may significantly impact your overall health and ability to age gracefully—specifically, fiber may enhance longevity. A study in Frontiers in Nutrition analyzed the diets of nearly 40,000 people over 19 years, finding that those who consumed around 26 grams of dietary fiber per day were significantly less likely to die from any cause compared to those who consumed fewer than 9 grams.
Expert Insights
Meet the experts: Diane Han, M.P.H., R.D., a San Francisco-based dietitian and founder of Woking Balance Wellness; and Vanessa Imus, M.S., R.D.N., owner of Integrated Nutrition for Weight Loss in Bothell, WA.
How Fiber Supports Longevity
Fiber appears to reduce the risk of chronic conditions like type 2 diabetes and heart disease. Diane Han explains, “The health issues associated with a low-fiber diet tend to create an inflammatory environment that favors developing chronic diseases.” Living longer isn’t just about the years added to life, but also about minimizing pain and improving quality of life.
Reducing Chronic Inflammation
Fiber’s ability to lower levels of chronic inflammation significantly contributes to its longevity benefits. As Vanessa Imus notes, chronic low-grade inflammation is a major factor in many common ailments. “If we can reduce inflammation, we have a better chance of avoiding chronic diseases and living a longer, healthier life.” Research in the International Journal of Molecular Sciences indicates that high-fiber diets are associated with lower inflammation levels throughout the body.
Conclusion
Ultimately, sneaking more fiber into your day is one of the best decisions you can make for your health—both now and in the future.
