We are living longer. For the first time in Spain, life expectancy at birth exceeds 84 years. Medicine, technology, diet, exercise or family relationships are some of the ingredients that help you live longer and better. Even if you have to … also take into account the fact that aging is contextualand it depends not only on genetics, but also on where you grow up, the society you grow up in, the environment you grow up in, and the decisions you make.
However, today we seek not only to stay on Earth as long as possible, but do it with quality of life. Thus, the struggle to push the boundaries of life has become a fashionable topic, given the number of publications in the biomedicine and health sciences literature, as well as publications on different digital platforms related to longevity.
Fiber, a key nutrient for a long and healthy life
In this equation, which consists not only of adding years to life, but also of life to years, fiber seems to play a fundamental role. And this is how the sports nutritionist Nacho Company remembers it in one of his latest publications, which insists that science confirms it conclusively: “There is no study that fails in that the intake of vegetables in greater quantity and variety will greatly improve our digestive system, our microbiota and our longevity as such.”
Fiber is a type of complex carbohydrate of plant origin that the human body cannot digest or absorb, but whose function goes far beyond facilitating intestinal transit.
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Fruit (with skin)
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Vegetables and vegetables
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Legumes (lentils, chickpeas, beans)
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Whole grains (oats, brown rice, whole wheat bread)
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Nuts and seeds
This intestinal microbiota – a collection of beneficial bacteria that live in our intestines – is now considered a key marker of health. Your balance directly influences the immune system, weight control, sugar and cholesterol regulationand even in mood or cognitive functions. “The microbiota benefits greatly from the quantity and variety of foods we introduce. And if there’s one that only brings benefits, it’s fiber, especially vegetables,” explains Company, who recently brought together the findings of a top-tier scientific review: a meta-study that analyzes data from more than 17 million people and places fiber at the center of health and longevity.
The expert emphasizes in the publication posted online on his digital platforms that this message is not intended to defend restrictive or ideological regimes. “It’s not a vegan or vegetarian message, or anything like that,” he clarifies. “The key is diversity and moderation, but The greater the quantity and variety of vegetables, the better the microbiota, the better digestive state and even the better mental state.because they are connected.
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Increased stool bulk: Insoluble fiber adds bulk to stool, making it easier to pass through the intestine and reducing the contact time between potentially carcinogenic substances and the intestinal lining.
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Production of short-chain fatty acids: Fermentation of soluble fiber in the colon produces short-chain fatty acids, such as butyrate, which may have anti-inflammatory and anti-cancer effects.
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Regulation of the immune system: Fiber can influence the gut microbiota, promoting the growth of beneficial bacteria that can improve the immune response and protect against cancer.
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Weight management: A diet high in fiber can help maintain a healthy weight, which is associated with a lower risk of several types of cancer, including colon cancer.
Her advice for those maintaining a monotonous diet is clear: “If you are someone, like me for a long time, who eats basic rice and chicken, add vegetables. Start introducing different sources of vegetablesbecause you will see that a lot of the problems you had disappear“.
Moving every day, keeping your mind active and eating well could be the three pillars of longevity. But, as Nacho Company reminds us, the secret is often in the simplest thing: a good plate of vegetables full of fiber can be the first step towards a longer, healthier life. Most European dietary guidelines recommend a daily dietary fiber intake of 25 to 35 g for adults (30 to 35 g of fiber per day for men and 25 to 32 g per day for women).
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