Dietary fiber has long been known for its digestive benefits, but new research suggests that adding more fiber to your diet can also reduce your all-cause mortality risk and decrease the likelihood of cardiovascular diseases and cancer.
Scientists studied nearly 90,000 people to determine the protective effects of fiber beyond gut health. They found that individuals who consume the most fiber experience up to a 30-percent reduction in all-cause mortality and a 23-percent reduction in cancer mortality compared to those who consume the least fiber.
Fiber helps lower cholesterol levels, produce short-chain fatty acids that fight against tumors, improve blood sugar control, and reduce inflammation—all of which contribute to its protective effect. The most beneficial fiber comes from whole grains, fruits, and vegetables, and experts recommend aiming for 25 to 35 grams of fiber per day.