Does an Increase in Fibre Lead to an Increase in Lifespan?

Dr. Matthew NagraArticles, Fibre, Plant-based Diet, Tips

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While we live in a culture that is increasingly fascinated by diet and health trends, it’s surprising how often fibre is overlooked in favour of topics like protein or antinutrients. A foundational component of any healthy diet, fibre plays a significant role in our overall health and longevity. But are we consuming enough of it? With a focus on a new systematic review and meta-analysis on fibre intake in relation to mortality risk, let’s talk about it!

Fibre and Longevity: A Comprehensive Study

This extensive study, including 64 prospective cohorts and over 3.5 million participants from around the world, sheds light on the significant impact of fibre on our health. The findings revealed that individuals with the highest fibre intake had a 26% lower risk of dying from cardiovascular diseases (CVD), a 22% lower risk of dying from cancer, and overall, a 23% lower risk of death during the studies, compared to those with the lowest fibre intake.

Generally, a high fibre intake is associated with the consumption of whole or minimally processed plant-based foods. While some people supplement additional fibre, the researchers delved deeper to analyze how the source of fibre affected mortality risks. They found that higher intakes of fibre from cereals/whole grains, vegetables, or legumes were associated with an 8-16% lower risk of all-cause mortality. Comparatively, soluble and insoluble fibre were each associated with a 16% and 23% lower risk, respectively.

The authors also highlight how soluble fibre, found in foods like berries, eggplant, and oats, can improve cardiovascular risk factors, including cholesterol levels. In contrast, insoluble fibre, abundant in nuts, broccoli, and cereal grains, may bind carcinogens and other compounds in the gut – a possible explanation for the 20% reduction in cancer mortality risk associated with insoluble fibre intake. It’s worth noting, however, that all the foods mentioned above contain varying proportions of both soluble and insoluble fibres.

Reinforcing these findings, another meta-analysis by a different group of researchers, using slightly different criteria for which studies to include, was published just two weeks later, echoing similar results. This repetition in scientific research builds a strong case for the health benefits of fibre.

The Critical Role of Fibre in Our Diet

Understanding what fibre is and its role in our overall health is essential. Simply put, fibre is a class of carbohydrates, found exclusively in plant-based foods, that our bodies cannot absorb. Some plant-based foods that are particularly rich in fibre include fruits, vegetables, grains, nuts, and legumes. Fibre comes in two main types: soluble and insoluble. Most plant foods include a combination of both types; however, each offers its own unique benefits. 

  • Soluble fibre becomes a gel-like substance in your digestive tract, slowing digestion and possibly reducing the absorption of certain nutrients like sugar and cholesterol. In fact, an increase in soluble fibre has been shown to  lower cholesterol and help manage blood sugar levels in those with type 2 diabetes. Soluble fibre is found in psyllium husk , pectin, fruits, beans, and peas, and is often used in over-the-counter laxatives and fibre supplements
  • Insoluble fibre acts as a natural laxative, helping food move through your digestive system quicker while also giving stool its bulk. This type of fibre is often found in whole grains, nuts, and vegetables.

Just as there are many benefits to maintaining a high-fibre diet, there also are several risks attached to not consuming enough. Low fibre intake is linked to digestive problems like constipation and the development of hemorrhoids, as well as an increased risk of chronic diseases, including heart disease, diabetes, stroke, and certain types of cancer. 

While taking fibre supplements is a great way to add fibre to your diet, incorporating a variety of fibre-rich plant-based foods is key to reaping the most health benefits. Here are some fibre-packed options to consider:

  • Vegetables: broccoli, brussels sprouts, carrots
  • Fruits: berries, apples, pears
  • Whole Grains: barley, oats, quinoa
  • Legumes: black beans, lentils, chickpeas
  • Nuts and Seeds: almonds, chia seeds, flaxseeds

How Much Fibre Do We Need?

Now that we’ve discussed the importance of fibre in a healthy diet, it’s time to discuss just how much we need to consume in a day. The recommended dietary allowance (RDA) in Canada suggests a minimum of 25 grams of fibre per day for women and 38 grams for men. However, only a small fraction of Canadians are actually meeting the RDA, with the average Canadian only consuming about half of that amount! It’s also worth noting that the benefits of fibre appear to extend beyond the RDA, so more may be better.

Get More Fibre With a Plant-Based Diet

There is an undeniable link between high fibre intake and reduced risks of various diseases. As all plant-based foods are rich in fibre, this lends to the benefits of leading a plant-based diet (or at the very least, incorporating elements of it into your current diet). Not only does a plant-based diet provide the fibre your body needs to best function, but it also includes various nutrients vital for maintaining good health and promoting longevity.

If you’re looking to optimize your fibre intake and explore the benefits of a plant-based diet, consider consulting with a plant-based doctor. Based in Vancouver, BC, Dr. Nagra can guide you through the process, ensuring your dietary changes are both beneficial and enjoyable. Remember, adding more fibre-rich plant-based foods to your diet is not just about adding years to your life, but life to your years.

For more information or to discuss how you can tailor a plant-based diet to suit your lifestyle, contact Dr. Nagra and jump into a healthier, fibre-rich lifestyle.