When most people think about fiber, the first thing that comes to mind is its ability to keep your digestive system running smoothly. While this is a big benefit of eating enough fiber, it’s not the only one. In fact, there are a surprising number of benefits of eating fiber for longevity.
Meet the experts: Vanessa Imus, M.S., R.D.N., a registered dietitian nutritionist and owner of Integrated Nutrition for Weight Loss in Bothell, WA; Diane Han, M.P.H., R.D., a dietitian based in San Francisco and the founder of Woking Balance Wellness.
Here, dietitians explain how sneaking more fiber into your day, from fruits, vegetables, whole grains, beans, nuts, and seeds, may help you live a longer and healthier life.
How fiber supports longevity
The best way to improve your longevity is to take steps to slow or prevent the development of age-related diseases that can worsen your quality of life. And as it turns out, fiber may do just that. Read on for the biggest longevity-boosting benefits of eating fiber.
Curbs chronic inflammation
“The top benefit of fiber for longevity is its ability to lower chronic inflammation,” says Vanessa Imus, M.S., R.D.N., a registered dietitian nutritionist and owner of Integrated Nutrition for Weight Loss in Bothell, WA. “Chronic low-grade inflammation is a major contributor to many of the most common chronic diseases and some cancers. If we can reduce inflammation, we have a better chance of avoiding chronic disease and living a longer, healthier life.” Research in the International Journal of Molecular Sciences confirmed that high-fiber diets are linked to lower levels of body-wide inflammation.
How do they do it? “Fiber is fermented by bacteria in the gut and turned into compounds called short-chain fatty acids,” Imus explains. “These compounds help maintain the integrity of the gut barrier, regulate immune function, and reduce inflammatory signaling pathways.”
Reduces risk of heart disease
A review published in Nutrients found that increasing your intake of dietary fiber could reduce your risk of developing cardiovascular disease. “Fiber, more specifically soluble fiber, helps to bind up excess cholesterol and excrete it from the body,” explains Imus. “This helps naturally regulate triglyceride and cholesterol levels in the blood, which may reduce the risk of heart disease.”
The inflammation-lowering benefit of fiber is also at work here, since high levels of inflammation are one of the risk factors for coronary heart disease. “Fiber keeps blood vessels clear so blood and nutrients can circulate efficiently throughout the body,” adds Diane Han, M.P.H., R.D., a dietitian based in San Francisco and the founder of Woking Balance Wellness. “This may help reduce the risk of heart disease by preventing plaque buildup in the arteries.”
Lowers type 2 diabetes risk
Eating fiber-rich meals can help limit blood sugar spikes, which both lowers your risk of developing type 2 diabetes and supports healthy blood sugar management in people with the condition. “Fiber also helps slow digestion, which means the carbohydrates you consume take longer to break down into sugar,” says Imus. A review in Frontiers in Nutrition found that eating soluble fiber in particular may help lower fasting blood glucose in people with type 2 diabetes, while separate research in Diabetes Care confirmed that higher fiber intake is associated with a lower risk of type 2 diabetes.
Combats obesity
“Fiber helps keep you feeling satiated because it plays a key role in slowing digestion,” says Han. “This, in turn, helps you avoid overeating and consuming excess empty-calorie foods, which may support healthy weight management and reduce the risk of obesity.” A study in Frontiers in Nutrition found that people who consumed more than 20.8 grams (g) of fiber per day (the recommended daily intake is 28 g for someone eating 2,000 calories per day) had a lower incidence of obesity than those who ate less than 9.1 g of fiber per day, as well as a lower likelihood of all-cause mortality.
Supports a balanced microbiome
“Fiber goes through our digestive tract mostly undigested,” explains Imus. “Once it reaches the large intestine, it is partially digested (or fermented) by the bacteria that live there. These beneficial bacteria turn the fiber into short-chain fatty acids that we use as a source of energy.” Research explains that because different gut bacteria rely on different types of fiber for fuel, getting enough of it helps maintain a balance of diverse species of bacteria that all support your overall health. Why is that important? “Research shows that greater gut microbiome diversity is associated with a lower BMI and less weight gain over time,” says Imus, both of which lower your risk of developing chronic illnesses.
Strengthens the immune system
The majority of the immune system is housed in the gut, says Imus, and those short-chain fatty acids we’ve mentioned that fiber helps produce play a role in keeping it functioning optimally. “Short-chain fatty acids maintain the integrity of the gut lining, thereby reducing the likelihood that harmful substances cross into the bloodstream and trigger immune activation,” Imus explains. “High-fiber diets also help boost T cell activity, an essential regulator of the immune system.” A Frontiers in Nutrition study found that high intake of dietary fiber is associated with a healthier immune and inflammatory response.
The bottom line
Yes, fiber helps keep you regular and makes meals more satisfying, but the benefits of getting enough fiber in your diet go far beyond that. Fiber has been shown to protect against the most common age-related chronic illnesses, suggesting that it can go far towards helping you live a longer and healthier life.
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