Fiber

Fiber has been shown to offer significant health benefits, particularly for gut health and longevity. Consuming fiber has been associated with a decreased risk of mortality, particularly from cardiovascular diseases and cancer. Increasing fiber intake by 10 grams per day could reduce the risk of mortality by about 10% 1. Fiber also supports the gut microbiome by serving as a prebiotic, fostering a healthy and diverse gut environment that can improve overall digestive health and potentially enhance metabolic aspects like insulin sensitivity 2.

It is also noteworthy to consider sources of fiber. A diet rich in diverse fiber—from fruits, vegetables, grains, and cereals—is recommended for optimal health benefits. Evidence suggests that a diverse intake of fiber can foster greater microbial diversity in the gut, which is beneficial for long-term health 1. However, the impact of fiber can vary among individuals, and in some cases, high fiber intake has been associated with increases in certain inflammatory markers, indicating that fiber's effects may be personalized 3.

Overall, aiming for a varied and substantial fiber intake, ideally 30-60 grams per day, could contribute significantly to improved health and longevity 1.