Fiber Reduces the Risk of Death by 22%: How to Consume It Properly.

According to ТСН: Regular consumption of fiber-rich foods is associated with a significantly lower risk of developing chronic diseases and even premature death. A large study involving hundreds of thousands of people showed that those who consume an adequate amount of dietary fiber tend to live longer on average.

Main sources of fiber include fruits, vegetables, legumes, soy, nuts, seeds, and whole grain products, which provide essential nutrients and help maintain a prolonged feeling of fullness.

The Benefits of Fiber

A study involving around 400,000 people over nine years showed that mortality among those who regularly consumed fiber was 22% lower than among those who consumed little. These results remained unchanged even after adjusting for lifestyle factors such as smoking, physical activity, body weight, and alcohol consumption. Fiber is linked to a reduced risk of cardiovascular diseases, type 2 diabetes, obesity, and certain types of cancer; it also supports healthy gut function and promotes the development of beneficial microbiota.

How Much Fiber Do You Need Daily

According to the recommendations from the US Food and Drug Administration, the daily requirement for a 2000-calorie diet is approximately 25 g of fiber. However, specific needs may vary based on individual characteristics and health status.

• Diabetes: 30–50 g per day – may help stabilize blood sugar levels.

• Obesity: 20–27 g – helps control calorie intake due to prolonged satiety.

• Heart Diseases: 13–33 g – can improve lipid profiles and reduce inflammatory processes.

How to Increase Fiber Intake Without Harm

1. Do it gradually. A sudden increase in fiber can cause bloating or discomfort.

2. Drink more water. This improves digestion and reduces the risk of constipation.

3. Choose nuts for snacks. They contain fiber and healthy fats but should be consumed in moderation due to their high calorie content.

4. Add seeds and bran to dishes. They can be mixed into baking or partially replace white flour.

Should You Take Fiber Supplements?

Experts believe that fiber supplements can be beneficial but cannot fully replace fiber-rich foods. Integrative medicine physician at the Mayo Clinic, Denise Millstein, explains that the effectiveness of supplements depends on the goal. If the goal is to ease gut function and reduce symptoms such as constipation, diarrhea, bloating, or cramps, supplements can indeed be helpful.

Despite this, they do not provide the body with vitamins, minerals, and other beneficial compounds that you get from fiber-rich foods. For example, a cup of blueberries contains about 4 g of fiber, as well as B and C vitamins, potassium, magnesium, and other nutrients.

Cleveland Clinic dietitian Julia Zumpano recommends a simple approach: add one fruit or vegetable to each meal, and also increase fiber content in customary dishes by sprinkling flaxseeds or chia seeds on oatmeal or smoothies.

If you have digestive system conditions such as irritable bowel syndrome, inflammatory bowel diseases, or diverticular disease, be sure to consult a doctor or dietitian before taking fiber supplements.

Evening bloating is a common but unpleasant phenomenon that often interferes with sleep and overall well-being. It can occur for three main reasons: active gas producers such as fiber and FODMAP carbohydrates, irregular eating patterns, and inadequate water intake.