Fiber is a type of carbohydrate that is not digested by the human body. It is found in plant foods such as fruits, vegetables, whole grains, and legumes. There are two types of fiber: soluble and insoluble.

Soluble fiber dissolves in water and forms a gel-like substance in the gut, while insoluble fiber does not dissolve in water and adds bulk to the stool.

Fiber plays an important role in maintaining digestive health and preventing chronic diseases.

It helps to regulate bowel movements and prevent constipation, reduces the risk of heart disease, lowers cholesterol levels, and may help to prevent certain types of cancer.

Research on the link between fiber intake and mortality

Several studies have looked at the relationship between fiber intake and mortality, or the risk of death from any cause.

One large study conducted by the National Institutes of Health (NIH) followed over 350,000 individuals for nine years and found that those who consumed the most fiber had a 22% lower risk of death compared to those who consumed the least fiber.

Another study published in the journal JAMA Internal Medicine looked at data from over 1,600 older adults and found that those who ate more fiber had a lower risk of death from any cause during the study period.

Specifically, for every 10-gram increase in fiber intake per day, there was a 15% lower risk of dying.

A meta-analysis of 17 studies also found a significant link between fiber intake and mortality risk. The researchers found that for every 10-gram increase in daily fiber intake, there was a 10% reduction in the risk of death.

Possible mechanisms behind the link

Researchers have proposed several mechanisms that may explain the link between fiber intake and mortality risk. One possibility is that fiber helps to lower inflammation in the body, which is a contributing factor to a variety of chronic diseases.

Fiber may also help to regulate the gut microbiome, which is an important component of the immune system and has been linked to various health outcomes.

In addition, fiber may help to regulate blood sugar levels and reduce insulin resistance, which are factors that contribute to the development of type 2 diabetes and other metabolic disorders.

Finally, fiber may help to promote feelings of fullness and reduce overall calorie intake, which can lead to weight loss and improved overall health.

How much fiber should you consume?

The American Heart Association recommends that adults consume at least 25 grams of fiber per day for a 2,000 calorie per day diet. However, most Americans consume less than half of this amount on a daily basis.

To increase your fiber intake, try adding more fruits, vegetables, whole grains, and legumes to your diet.

It is important to increase fiber intake gradually, as consuming too much fiber too quickly can cause stomach upset and bloating. Be sure to drink plenty of water as well, as fiber absorbs water and can lead to constipation if you are dehydrated.

Conclusion

Overall, the research suggests that consuming a high-fiber diet may help to reduce the risk of death from any cause.

Fiber plays an important role in maintaining digestive health and preventing chronic diseases, and most Americans consume less than the recommended amount of fiber on a daily basis. Increasing your fiber intake by incorporating more fruits, vegetables, whole grains, and legumes in your diet may have significant health benefits.