Did you know that the health of your gut is closely linked to longevity? Your gut’s health impacts how your body ages – which means biohacking techniques can be used to extend longevity potentially. 

Feeding your body’s gastrointestinal tract with the right foods for optimum health is essential. One thing to pay attention to is your fiber consumption, but why? Below, we’ll dive into how consuming enough fiber is an important biohacking tool to consider.

Why is Fiber Important?

Not all fiber is the same. Fiber is a part of a plant that our bodies cannot fully or partially digest. There are two types of fiber found in foods, known as insoluble and soluble fiber. Insoluble fiber is the type of naturally occurring fiber that is found in whole grain products and many types of vegetables. Consuming this type of fiber helps support your gut by promoting regular bowel movements and adding bulk to the stool.

The other type of fiber is known as soluble fiber, which is found in foods such as fruits, legumes, nuts, seeds, and some vegetables. Soluble fiber is called soluble because it easily dissolves in water, forming a gel-like substance. But which type of fiber is best to help support your gut and biohack longevity? The answer is found in both types of fiber, as each type is critical to supporting your gut health.

Link Between Fiber Intake and Health and Lifespan

Several studies suggest that a person’s fiber intake is closely linked to overall health and lifespan. In one study, those who consumed more fiber had a 22% reduction in overall risk of dying compared to those who did not have as much fiber. Other studies have explored that consuming appropriate amounts of fiber can also reduce the risk of dying of heart disease or developing other chronic conditions like stroke, diabetes, etc.

So what exactly is it about fiber that is so helpful for our gut’s health? The reason fiber supports the gut is by binding to toxins in the GI tract and helping to remove them from the body. Fiber also slows the absorption of food and helps limit increases in blood sugar (blood sugar spikes). Given that high blood sugar is linked to a variety of chronic diseases, maintaining healthy blood sugar levels can help support overall health. 

Consuming more fiber is also linked to better weight management, as fiber acts as a filler that keeps us full. In turn, maintaining a healthy body weight is linked to a longer, healthier life as excess weight is a risk factor for dozens of conditions and disease states. Studies suggest that healthy adults who consume enough fiber daily are less likely to gain weight as they age.

Supporting the Gut Microbiome

Consuming fiber is also important as it acts as a prebiotic, which provides lots of good bacteria for the gut. Good bacteria help break down the food you eat and produce essential nutrients in the gut. Research suggests that consuming foods which have these good prebiotics, such as legumes, can help improve digestion, improve the absorption of nutrients, and reduce the risk of certain chronic diseases.

Increasing Your Fiber Intake

Increasing your fiber intake can be done by incorporating more fiber-rich foods into your diet. Many high-fiber foods such as avocados or kidney beans are versatile and can easily be incorporated into healthy recipes.

However, supplementation is also an option if you find that method to be easier for your daily routine. Soluble prebiotic fiber blends can support your GI wellness while also playing a role in helping keep your gut healthy as you strive for a longer, healthier life. Explore some of our most trustworthy fiber supplement brands here.

  1. Yikyung Park, et al., Dietary Fiber Intake and Mortality in the NIH-AARP Diet and Health Study, Archives of Internal Medicine, 2011;171(12), doi: 10.1001/archinternmed.2011.18, PMID: 21321288; PMCID: PMC3513325: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3513325/
  2. Corina-Bianca Ioniță-Mîndrican, et al., Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review., Nutrients, 2022;14(13):2641, doi: 10.3390/nu14132641, PMID: 35807822; PMCID: PMC9268622: https://pubmed.ncbi.nlm.nih.gov/35807822/
  3. W.H. Wilson Tang, Takeshi Kitai, Stanley L. Hazen, Gut Microbiota in Cardiovascular Health and Disease, Circulation Research, 2017;120(7):1183–96, doi: 10.1161/circresaha.117.309715. PMID: 28360349; PMCID: PMC5390330: https://pubmed.ncbi.nlm.nih.gov/28360349/.