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 nothing to do with your GI tract and may be more important for your overall health and your ability to age gracefully—it’s the powerful impact fiber may have on longevity. In fact, a study in Frontiers in Nutrition that analyzed the diets of nearly 40,000 people over 19 years found that those who consumed roughly 26 grams of dietary fiber per day were significantly less likely to die of any cause than those who consumed less than 9 grams of fiber per day.
Meet the experts: Diane Han, M.P.H., R.D., a dietitian based in San Francisco and the founder of Woking Balance Wellness; Vanessa Imus, M.S., R.D.N., a registered dietitian nutritionist and owner of Integrated Nutrition for Weight Loss in Bothell, WA.
How does fiber yield this benefit? It appears to reduce the likelihood of developing chronic illnesses such as type 2 diabetes and heart disease. “The health issues associated with a low-fiber diet tend to create an inflammatory environment that favors the development of chronic diseases,” explains Diane Han, M.P.H., R.D., a dietitian based in San Francisco and the founder of Woking Balance Wellness. “Chronic diseases can take a significant toll on quality of life, and longevity is not just about living longer but also about living with minimal pain and discomfort.”
Fiber’s ability to lower levels of chronic inflammation is the biggest way it supports longevity, Vanessa Imus, M.S., R.D.N., a registered dietitian nutritionist and owner of Integrated Nutrition for Weight Loss in Bothell, WA, previously told Prevention. “Chronic low-grade inflammation is a major contributor to many of the most common chronic diseases and some cancers,” she explained. “If we can reduce inflammation, we have a better chance of avoiding chronic disease and living a longer, healthier life.” According to research in the International Journal of Molecular Sciences, high-fiber diets are linked to lower levels of body-wide inflammation.
Ultimately, sneaking more fiber into your day is one of the best decisions you can make, both for your present and future health.
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