Want to add years to your life? Stop overlooking the importance of fibre.
Dietary fibre does far more than just “keep you regular.” Research consistently shows that higher intakes of fibre are linked to better health outcomes, lower risk of disease, and even increased life expectancy. Despite this, most people fall well short of recommended intakes, missing out on one of the simplest, evidence-based ways to improve both healthspan and lifespan.
Large-scale studies involving hundreds of thousands of participants have shown that fibre is protective across multiple areas of health. High fibre intakes are associated with:
A 10–30% lower risk of premature death
Reduced risk of cardiovascular disease, colorectal cancer, and type 2 diabetes
Improved digestion, satiety, and blood sugar regulation
The benefits are dose-dependent, the more fibre you consume (within a healthy, whole-food diet), the greater the protective effects. Whole grains, legumes, vegetables, fruits, nuts, and seeds should be your primary sources, with supplements like psyllium considered a secondary option if needed.
Recent cohort studies highlight the long-term benefits of fibre:
Nature Communications (485,700 adults, 15-year follow-up):
People with the highest fibre intake had a 31% lower risk of liver cancer and a 63% lower risk of dying from chronic liver disease.Frontiers in Nutrition (>100,000 adults, 10+ year follow-up):
Higher fibre intake was linked with ~10% lower risk of all-cause mortality, ~13% lower risk of cardiovascular death, and ~9% lower risk of cancer death.
These findings underscore the power of a high-fibre diet in reducing mortality from multiple causes and protecting long-term health.
Not all fibre acts the same way in the body:
Soluble Fibre (oats, beans, psyllium, chia): dissolves in water, supports gut bacteria fermentation, lowers cholesterol, and regulates blood sugar.
Insoluble Fibre (whole grains, vegetables): adds bulk to stool, speeds up intestinal transit, and reduces constipation.
Together, they work synergistically to improve digestive health, reduce systemic inflammation, and protect against disease.
Hitting fibre goals is easier when you build meals around high-fibre staples:
Chicken Burrito (14g fibre): chicken breast, black beans, corn, avocado, mixed grain wrap.
TVP Pasta Bowl (26g fibre): lentils, wholemeal pasta, tomato passata, textured vegetable protein, and vegetables.
Meals like these make it simple to reach 25–30g+ per day without relying on supplements.
Some foods are particularly “fibre efficient,” providing high amounts of fibre per calorie. Examples include raspberries, spinach, oats, quinoa, and lentils. Incorporating these regularly allows you to maximise your fibre intake while keeping your diet balanced in energy and macronutrients.
On the other end, fibre-poor options like white rice and refined bread provide minimal benefit. While they can be part of a varied diet, they shouldn’t dominate if longevity and health are your goals.
Population studies consistently show that people who eat more fibre have significantly lower risks of early death, particularly from cardiovascular disease, cancer, and digestive disorders.
Practical takeaways:
Aim for 25–30g+ of fibre per day (35–40g+ may be even better).
Prioritise variety: whole grains, legumes, fruits, vegetables, nuts, and seeds.
Remember that fibre supports cholesterol reduction, appetite regulation, gut microbiome health, inflammation control, and toxin clearance.
At The Bodybuilding Dietitians, we specialise in evidence-based nutrition coaching that helps athletes and health-focused individuals build sustainable habits for performance, body composition, and longevity. If you want personalised guidance on optimising your diet for health and results, reach out to us today and take the guesswork out of your nutrition.