Americans don’t get enough fiber:
Total dietary fiber intake should be 25 to 30 grams a day from food, not supplements. Currently, dietary fiber intakes among adults in the United States average about 15 grams a day. That’s about half the recommended amount.
– University of California San Francisco Medical Center: Fiber
Fiber is only found in plant food.
This new study found that people who ate the most fiber had the best quality of life as they aged:
Association Between Carbohydrate Nutrition and Successful Aging Over 10 Years, Journals of Gerontology Series A: Biological Sciences and Medical Sciences, Online 1 June 2016
Higher baseline consumption of energy-adjusted total fiber, breads/cereal fiber, and fruit fiber were all associated with a greater likelihood of aging successfully. … In contrast, a reduced likelihood of aging successfully … was observed among participants whose consumption of dietary breads/cereal fiber and fruit fiber remained consistently below the median during the 10 years.
Conclusions: Consumption of dietary fiber from breads/cereals and fruits independently influenced the likelihood of aging successfully over 10 years. These findings suggest that increasing intake of fiber-rich foods could be a successful strategy in reaching old age disease free and fully functional.
They defined “successful aging” as:
“… the absence of disability, depressive symptoms, cognitive impairment, respiratory symptoms, and chronic diseases (e.g. cancer and coronary artery disease).”
– They did not find a benefit from vegetables.
– The fiber from breads/cereals came mostly from rolled oats and wholegrain breads.
– As to mechanisms, they said dietary fiber could reduce inflammation.
– They also mentioned a positive effect from gut bacteria:
Moreover, it was proposed that short-chain fatty acids produced by fermentation of dietary fiber by intestinal microbiota interact with the anti-inflammatory chemoattractant receptor GPR43.
One of the short-chain fatty acids is butyrate. Remember butyrate? The man (or institution) that wrote the book, Fat Is Our Friend, said to eat butter because it contains butyrate. After I pointed out that butyrate is broken down and absorbed well before it reaches the colon, a fact he finally agreed with, he said to take a butter enema. For crying out loud.