Dietary fiber is a vital nutrient for digestive health and a longer life.

Dietary fiber consists of non-digestible carbohydrates found in plant foods. Research from the Harvard T.H. Chan School of Public Health indicates that high fiber intake is linked to a 15% to 30% reduction in all-cause mortality. This nutrient is categorized into two main forms that serve distinct biological functions.Soluble fiber dissolves in water to form a gel-like substance. It is found in oats, beans, and apples. This fiber helps lower LDL cholesterol levels and stabilizes blood glucose by slowing sugar absorption. It also acts as a prebiotic for the gut microbiome. Beneficial bacteria ferment this fiber to produce short-chain fatty acids like butyrate which reduce systemic inflammation.Insoluble fiber does not dissolve in water and is found in whole grains and vegetables. It promotes the movement of material through the digestive system and increases stool bulk. This process prevents constipation and lowers the risk of developing diverticular disease. Studies published in The Lancet suggest that consuming 25 to 29 grams of fiber daily provides the greatest protection against cardiovascular disease and type 2 diabetes.