Fiber and Longevity: What science says about the connection.

From the editor: If you're here, and reading this, hello! We're kicking off our no-nonsense newsletter that brings you well-researched and science-backed insights on everything gut health and beyond. From kombuchas and kimchis to keto diets and gluten intolerance - we'll be simplifying the who's-who and what's what in the gut health space.

This story comes from the experiences of Zainab, our expert nutritionist who’s also a big part of our social media, and Eshita, the head of content at The Good Bug. Both curious, both adamant to bring you the best that science has to offer – in a way that they hope you'll like and share. Read on.

We've been knee-deep in research lately, and we've got to share what we found out because it's something truly fascinating (and backed by research!). You know that feeling when you learn something new, and you know that others will too, if you share it with them. Well, that's what happened.

While researching on the key components of a healthy, balanced diet, one word kept popping up - "fiber". Before we knew it, we were deep in conversation on the benefits of fiber! Turns out, fiber is not just important to dodge the much-dreaded constipation – it could actually be one of the secrets to living a longer, healthier life.

We couldn't stop ourselves - now we needed to know what science had to say! We dug deeper.

We came across a meta-analysis study published on National Center for Biotechnology Information (NCBI) that included 17 prospective studies. We're talking millions of participants across the globe, all pointing to one undeniable truth: fiber playing a vital role in increasing longevity. The results said that for every 10 grams of fiber added to the participants' daily diet, the risk of mortality dropped by a whopping 10%.

And there was more!

Another meta-analysis study with 64 prospective cohorts including more than 3.5 million participants suggested that people who ate more fiber had a 26% lower risk of dying due to cardiovascular disease and 22% lower risk of dying due to cancer.

That's some crazy potential against life threatening diseases!

It got us thinking deeper about the role of fiber, and the role of our gut microbiome in boosting the benefits. Our gut bacteria (the good bugs) feed on the fiber in our diet and create compounds called SCFAs (short chain fatty acids) like butyrate, acetate and propionate. These are so important because they strengthen the gut lining, boost immunity, keep blood sugars in check, improve metabolism and even protect against the annoying digestive disorders like bloating, gas, indigestion and more.

But here's the thing - fiber alone isn't going to help. It's part of a bigger picture that includes your overall diet, lifestyle, and yes, even your genetics. All these elements work together to help you achieve a longer, healthier life. And, there's nothing more empowering than being able to do that.

On a good note, here's us raising a toast to The Good Bug Digest: Edition 1, to the humble fiber and a healthier lifestyle.

Watch the video to know more.