In the post, Dr. B highlights how increasing beneficial gut bacteria through afiber-rich dietmay reduce chronic disease risk, support metabolic health and slow aging.
“As we age, our gut microbiome evolves with our age—[that means] less of the good guys (beneficial bacteria) and more potential troublemakers (pathogens). But when you look at centenarians, you see something extraordinary,” explained Dr. B in the post.
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As he notes in the post, scientific research supports Dr. B’s claims. A recent study published inNature Agingin April 2023 found that centenarians withhigh-fiber dietshave surprisingly “youthful” gut microbiomes. Translation? The diversity of their gut bacteria is similar to that of younger adults. Commonly found among these bacterial species is butyrate, an anti-inflammatory short-chain fatty acid linked to excellentgut health.
Other research Dr. B points to is the most extensive study ever done on fiber, a 2019 meta-review published in theLancet. In it, researchers concluded that people who eat more fiber had lower risks of heart disease, cancer, diabetes and stroke and better metabolic health.
“While the gut microbiome of centenarians isn’t a carbon copy of the young, the disproportionate representation of anti-inflammatory microbes among centenarians for their age may contribute to their extended health span,” explained Dr. B in the post.
There are two main types of fiber:soluble and insoluble. According to theNational Institutes of Health, both types are essential for supporting gut health, aiding digestion, reducing disease risk, lowering cholesterol and improving blood sugar control. Soluble fiber is found in grains, seeds, legumes and some fruits and veggies, while insoluble fibers are found in whole grains, nuts, fruits (especially the skins) and root vegetables.
“So, what can we do with this information?” asks Dr. B in the post. “It reinforces the power of a fiber-rich diet (hello, plant diversity on your plate!) and a lifestyle that nurtures our gut microbiome, potentially shaping our journey towards a longer, healthier life.”
The Bottom Line
In a recent Instagram post, gastroenterologist and gut health expert Will Bulsiewicz, MD, MSCI, offers insights into the connection between gut health and longevity, emphasizing the significant impact fiber-rich diets can have on the gut microbiome and healthy aging. He cites a recent study that revealed centenarians who consumed more fiber had surprisingly youthful microbial diversity. This study echoes findings from the largest fiber study to date, published in theLancetin 2019, linking increased fiber intake to reduced risks of heart disease, cancer, diabetes and stroke.
Dr. B highlights how anti-inflammatory microbes, like butyrate, in the gut bacteria of centenarians contribute to their extended health span. Embracing a fiber-rich, plant-diverse diet that nurtures your gut microbiome may extend your life, improve its quality and add healthy years to it. Visit your healthcare provider or registered dietitian to determine the best approach for you to include more fiber in your diet and optimize your gut health.
Related:What Happens to Your Body When You Don’t Eat Enough Fiber
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