Eat More Fiber for Longer Life

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When you are trying to eat well, you may consume lots of fats, proteins or carbohydrates. But one of the most important nutrients that are often thrown to the wayside is the dietary fiber. Researchers suggest that taking sufficient fiber is good for health. This nutrient has a positive link to reduce the risk of diabetes, food allergies and knee arthritis. Fiber has a great contribution to weight loss and a significant effect on gut functions. Here are some useful and quick tips that will guide you to build a diverse and thriving gut biome though maintaining a fiber-friendly diet.

Credit: Ryan Pouncy

Many recent studies state that a high fiber-based diet is strongly linked with longer and healthier lives. People of Uganda who are taking high-fiber vegetable diets can avoid many of the common diseases. Besides, the Japanese diet is rich in fiber and they are enjoying a longer life than other nations. So it is very important to gain a deeper understanding to identify the effect of fiber on our well-being.

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The importance of fiber is intimately tied with our gut microbes. When you take a proper fiber-based diet, it can feed and make these useful bacteria thrive. The more microbes we have in our intestine, the better the digestion process we can enjoy.

A Tanzanian tribe Hazda is one of the last remaining hunter-gatherer communities in the world. They usually consume 100 grams of fiber daily that are seasonally available. Their gut biome is full of a diverse population of bacteria. They are a living example of the positive connection between fiber, intestinal bacteria, and health.

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Our biome health changes by season, by a week or even by the meal we consume. If we take a large number of fresh fruits, grains and vegetables our gut health will reflect that. Consuming a few types of fiber or low fiber-rich foods may harm our intestinal biome and the health of our mucous wall.

Credit: Alexander Mils

However, consuming too much fiber may cause digestive distress, gas and intestinal blockage. But it is too hard to take too much fiber. By ramping up slowly the fiber intake, you can avoid some of the above problems. Fruits and vegetables are always good to maintain a fiber-friendly diet. Fiber is naturally available in all types of fruits and vegetables. You also can try beans, peas, and lentils which are good sources of fiber. You have to remember that processed foods carry less fiber. So try to get whole grain foods as much as possible. When you are at restaurants try to be thoughtful for picking the right fiber-rich foods.