{"id":57126,"date":"2025-07-11T15:02:09","date_gmt":"2025-07-11T15:02:09","guid":{"rendered":"https:\/\/www.europesays.com\/us\/57126\/"},"modified":"2025-07-11T15:02:09","modified_gmt":"2025-07-11T15:02:09","slug":"how-dietary-fiber-can-help-your-longevity","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/57126\/","title":{"rendered":"How Dietary Fiber Can Help Your Longevity"},"content":{"rendered":"

Carbohydrates have long been seen as the villain \u2014 the macronutrient worth fearing and restricting \u2014 while another reigns supreme as the \u201chealthier\u201d option in the given cultural moment. Today, that\u2019d be protein<\/a>.<\/p>\n

This perspective and the resulting constraints don\u2019t come without problems. \u201cIf we are just focusing on one specific [nutrient] without looking at the bigger picture, then we will end up having some blind spots,\u201d said Abby Chan<\/a>, an anti-diet registered dietitian. \u201cIf we\u2019re only focusing on protein, unless it\u2019s plant-based, we\u2019re going to be limiting the overall diet quality and variety that we\u2019re taking in.\u201d <\/p>\n

It\u2019s time to reframe. Carbohydrates are essential to your body\u2019s proper functioning, as they\u2019re broken down<\/a> into glucose, the primary energy source for your cells, tissues, brain, muscles and other organs. And new research<\/a> shows that certain types of carbs may be linked with healthy aging. <\/p>\n

The investigation, published in JAMA Network Open, looked at the midlife diets of more than 47,500 women in the 1980s, as well as their health outcomes roughly 30 years later, using data from Nurses\u2019 Health Study questionnaires. Of the studied population, 7.8% met the definition of \u201chealthy aging.\u201d These women lived to age 70 and were free from 11 major chronic diseases, had no memory or physical function impairments, and had good mental health. <\/p>\n

Carbohydrates were one of the most influential factors. Consuming more total carbohydrates and more \u201chigh-quality\u201d carbs (from foods like whole grains, fruits, vegetables and legumes) during midlife was positively linked with healthy aging. On the flip side, consuming more \u201crefined\u201d carbs (from added sugars, refined grains like white flour, etc.) was linked with lower odds of healthy aging.<\/p>\n

\u201cWe\u2019ve all heard that different carbohydrates can affect health differently, whether for weight, energy or blood sugar levels,\u201d Andres Ardisson Korat, the lead author of the study, said in a press release<\/a>. \u201cBut rather than just look at the immediate effects of these macronutrients, we wanted to understand what they might mean for good health 30 years later. Our findings suggest that carbohydrate quality may be an important factor in healthy aging.\u201d<\/p>\n

It sounds ground-breaking, but according to Chan, the research simply adds to a growing list of studies showing that dietary fiber \u2014 a type of carbohydrate \u2014 is king.<\/p>\n

\"Dietary<\/p>\n

Maria Korneeva via Getty Images<\/p>\n

Dietary fiber can be found in all fresh fruits and vegetables.<\/p>\n

What to know about dietary fiber<\/strong><\/p>\n

\u201cWhen we look overall at any sort of nutrition research, or if we\u2019re comparing specific diets or things like that, the thing that typically always rings true is the fiber content of it,\u201d Chan explained. \u201cFrom an overall metabolic standpoint, from a cardiovascular standpoint, from just an overall health metric standpoint, fiber is going to be the one thing that\u2019s going to be health-promoting in every single area.\u201d<\/p>\n

Fiber helps keep your bowel movements regular<\/a> and feeds the beneficial bacteria<\/a> (read: probiotics) that make up your gut microbiome, among other perks, said registered dietician Cary Kreutzer<\/a>, an instructional professor of clinical gerontology and pediatrics at the USC Leonard Davis School of Gerontology. It\u2019s also linked with reduced risk of cardiovascular disease<\/a> and colon cancer<\/a> and some improvements in cognitive function<\/a>. <\/p>\n

\u201cIf we don\u2019t have fiber, then we\u2019re going to be lacking and missing out on some of those really huge benefits,\u201d Chan said. Getting your fill of carbs from fiber-rich whole grains, fruits and vegetables, beans and legumes, and nuts and seeds means you\u2019ll also score essential vitamins and minerals (think: iron, B vitamins) that are health-promoting, she noted.<\/p>\n

Though the study was produced by researchers affiliated with renowned institutions like Tufts University and Harvard T.H. Chan School of Public Health, there are some limitations to keep in mind. The study population was only female nurses, who were predominantly white and well-educated, so the findings may not be generalized to a more diverse population. The data also show connections \u2014 not clear cause and effect. \u201cI think one of the issues with it is that when we\u2019re looking at big cohorts of data like that, we can\u2019t put people in a vacuum; we can\u2019t put them in a room for 20 years,\u201d Chan said. \u201cSo I would say it\u2019s more of an associative effect.\u201d <\/p>\n

It\u2019s important to consider how access might play a role in the results, too. \u201cIs it, basically, the economic and financial and time privilege of those individuals that\u2019s also creating some more of these positive health outcomes that we\u2019re seeing, or is it just the whole grains? Obviously, in a longitudinal cohort study, we can\u2019t really specifically study that,\u201d Chan said.<\/p>\n

Considering the well-studied benefits of fiber, however, it\u2019s worth prioritizing in your diet. Fewer than 10% of Americans<\/a> get the recommended amount of fiber each day<\/a> (14 grams per 1,000 calories). To Chan, one of the simplest ways to amp up your intake is to flip your mindset. Ask yourself, \u201cWhat can I add to my plate that\u2019s beneficial?\u201d rather than, \u201cWhat can I cut out that\u2019s \u2018bad\u2019?\u201d<\/p>\n

\u201cWhen we look at our relationship with food, the more that we focus on what we shouldn\u2019t be doing, the more we end up only thinking about that, and it becomes hyper-restrictive, and then we end up feeling guilty about the decisions that we make,\u201d Chan said. Seek out ways to incorporate another fruit into your breakfast, veggie into your midday snack or whole grain (e.g., barley, farro, brown rice, quinoa) into your dinner. <\/p>\n

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We remain committed to providing you with the unflinching, fact-based journalism everyone deserves.<\/p>\n

Thank you again for your support along the way. We\u2019re truly grateful for readers like you! Your initial support helped get us here and bolstered our newsroom, which kept us strong during uncertain times. Now as we continue, we need your help more than ever. We hope you will join us once again<\/a>.<\/p>\n

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20 Years Of Free Journalism<\/p>\n

For two decades, HuffPost has been fearless, unflinching, and relentless in pursuit of the truth. Support our mission<\/a> to keep us around for the next 20 \u2014 we can’t do this without you.<\/p>\n

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Practice \u201ceating the rainbow,\u201d incorporating a mix of colorful plant-based foods into your meals to nab carbs, fiber and a variety of micronutrients, and look at food labels so you have a better idea of how much fiber you\u2019re getting each day, Kreutzer suggested. Of course, chronic health conditions are multifactorial, and prioritizing fiber-rich foods is just one element of prevention. If you\u2019re able, regularly meet with your health care provider to check your blood pressure, cholesterol and other metrics, she recommends. <\/p>\n

Changing your eating habits can feel overwhelming and, to some middle-aged folks, too late to make a difference. But making small tweaks now could have a big impact on your health down the line. \u201cI think many people think, \u2018What\u2019s going to happen to me is going to happen to me, and I don\u2019t have control,\u2019\u201d Kreutzer said. \u201cI think people need to know that they can make those changes now, and it potentially can add years to their life.\u201d<\/p>\n