These Foods Lower Death Risk by 23%

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Dr. Brad Stanfield Originally Published: Mar. 16, 2025 Last Updated: Mar. 16, 2025

People are constantly looking for that magic supplement that will significantly extend lifespan and boost health. Well, we don’t need to wait for the next scientific breakthrough. We already have something like this that’s found in abundance in certain foods. And its effects are so dramatic it does almost seem like magic.

It can cut overall death risks by a massive 23%. And increasing our intake can add years to our lives — even if we start late. Yet, if we don’t use it correctly, it might do more harm than good.

In this article, I’ll reveal this powerful ingredient, its surprising benefits, and how you can easily incorporate it into your diet the right way for a longer, healthier life.

1. Lowering all-cause mortality

2. Fibre Benefits

3. Avoiding Problems

4. Amplifying Benefits

5. References

Lowering all-cause mortality

We’ve known for some time that a certain food component can dramatically impact health. But an intriguing study published just last year gave us fresh evidence for just how big the impact can be.

That study was a massive meta-analysis. It included 64 separate studies involving 3½ million people. The researchers found that higher consumption of one key food component cut all-cause mortality risk by 23% [1].

What is this key component? It’s fibre.

Fibre Benefits

But there are some mistakes many people make when it comes to incorporating fibre in their diets. If we don’t get this right, it can significantly worsen our gut health. I’m going to explain the right way to approach it to maximize its benefits.

First, let’s dive a bit deeper into what those benefits are. All-cause mortality is like a big-picture snapshot of health. When we zoom in, we uncover a number of surprisingly strong effects of fibre on the most critical areas of our health.

1. Inflammation

Inflammation isn’t necessarily a bad thing. In fact, it’s our body’s natural defensive response to injuries and infections. It’s a complex process where the body fights off infection and repairs damaged tissue.

But then there’s chronic inflammation. This is when the inflammation response is ongoing, even when there isn’t a specific injury or infection. This persistent inflammation is linked to serious health problems like heart disease and Alzheimer’s. It also contributes to aging.

Increased fibre intake combats this inflammation. The data we have reveals a strong association between more fibre and lower chronic inflammation [2]. For example, one study of patients with arthritis found that a high-fibre diet produced several positive changes. It increased chemicals that fight inflammation while decreasing those that cause it [3].

2. Heart Disease and Cardiovascular Health

Fibre also helps fight heart disease. Large studies of people over a long period of time consistently find that those who eat more fibre have fewer heart attacks and strokes.

One systematic review and meta-analysis looked at 22 studies including over 300,000 participants. It found that for each 7 g/day increase in fibre intake, the risk of heart disease dropped by about 9% [4].

And we know that heart disease and strokes have several important risk factors. One of them is high blood pressure. Increased pressure stresses our blood vessels, promoting inflammation and the formation of plaque.

Fibre helps here, too. A meta-analysis of randomized controlled trials examined the use of flaxseed supplements, a potent source of fibre. Overall, this boost in fibre intake led to an average reduction in blood pressure of 2.85 points [5]. When researchers considered just those trials that lasted longer than 12 weeks, the effects were even greater—over 3 points [5].

Does lowering your blood pressure by 3 units make a difference? Yes. A systematic analysis of studies on blood pressure and cardiovascular risk shows that reducing blood pressure by just 10 mm Hg cuts the risk of coronary heart disease by 22% and stroke by 41% [6].

Another risk factor for heart disease is high LDL cholesterol. Fibre seems to help here on several levels, including by blocking cholesterol absorption in the gut. A large meta-analysis of nearly 200 randomized controlled trials found fibre supplementation significantly reduced LDL cholesterol by an average of about 8.3 mg/dL relative to controls [7]. Each 5 g/d increase in soluble fibre intake reduced LDL cholesterol by about 5.6 mg/dL [7].

How significant is this? Well, previous research suggests that each 38.6 mg/dL (1-mmol/L) reduction in LDL cholesterol can confer an average of 23% relative reduction in the risk of major vascular events, including heart attacks and strokes. So a drop of 8.3 mg/dL translates into about a 5% reduction in risk. Overall, increasing fibre is a powerful strategy to slash risks for heart attacks and strokes.

3. Weight Control

Another essential area when it comes to health is weight. We know being overweight is associated with a higher risk of death from all causes. In fact, above a BMI of 25, that risk is about 30% higher for every 5-unit increase of BMI [8]. A high BMI is linked to several serious health problems, ranging from heart disease to diabetes. As one study put it, an elevated BMI is connected to almost every category of mortality outcome [9].

So being overweight poses serious risks to our health. The higher our BMI, the greater those risks.

But losing weight isn’t easy. Here’s how fibre can help. It reduces hunger and increases feelings of fullness. When people are free to eat what they want, they tend to eat less when fibre is increased [10].

How much less? One review of published studies found that consuming an extra 14 g/day of fibre for more than 2 days is associated with a 10% decrease in calories eaten [10]. And this translated into a weight loss of 1.9 kg (around 4 pounds) over 3.8 months [10]. For obese individuals, the drop in calories and resulting weight loss were even greater [10].

Think about that for a moment. This is a proven weight-loss strategy that doesn’t involve trying to eat less. Instead, it’s a matter of shifting what we eat to include more fibre. Incredibly, the effects seen here happened whether people were getting fibre from food or as a supplement [10].

Plus, fibre improves blood sugar regulation and insulin sensitivity. Why does this matter? Stable blood sugar levels help reduce food cravings and reduce the storage of excess fat. They also lower the risk of developing type 2 diabetes.

A 2014 meta-analysis sought to quantify this impact. It found those consuming the most fibre had a dramatic 34% lower risk of type 2 diabetes compared to those eating the least [11].

4. Gut Health and Cancer Risk

Finally, fibre helps to restore a proper balance to one of our most important systems: the gut. Fibre is the primary fuel for our gut bacteria, and a diverse, healthy microbiome is increasingly recognized as important for immune function, anti-inflammatory effects, and even mental health.

Fibre feeds beneficial bacteria, which produce short-chain fatty acids. These strengthen the gut barrier and reduce inflammation throughout the body. They also help regulate immune function [2].

For this and other reasons, fibre helps protect us against a deadly killer: colorectal cancer. It’s the third most common cancer in men and the second most common in women. A large body of research shows there is an inverse relationship between how much fibre we get and colorectal cancer [12]. In Western countries, an inadequate dietary intake of fibres is endemic, and this is a key factor in the rise of colorectal cancer [12].

This is an amazing range of benefits for a single food component. And in a moment, we’ll look at another simple component we can pair with fibre to amplify health gains.

Avoiding Problems

We need to look at potential problems with fibre. We don’t necessarily want to run out and start eating tons more. Here’s why.

One study found some surprising results with fibre. It involved 63 people struggling with constipation. They were also experiencing related symptoms like bloating and abdominal pain. Researchers had them drastically lower their fibre intake. Then they looked at their symptoms after 1 and 6 months [13]. Those who went to a no- or low-fibre diet saw their symptoms improve significantly. The no-fibre group eliminated bloating altogether.

For these patients, it seemed like a high-fibre diet was causing problems. What’s going on here? After all, lots of studies show that higher fibre intake is usually a way to relieve constipation [14].

But here’s the important point: There are a number of health conditions that can lead to poor tolerance of fibre. Examples include Irritable Bowel Syndrome (IBS) and Crohn’s disease. In these cases, we might need to restrict fibre intake to manage symptoms.

This doesn’t alter the fact that for most people, high-fibre diets are healthy. It does mean, though, that we need to pay attention to our bodies. If we’re increasing fibre but running into problems, it’s a good idea to see a doctor to explore the possibility of underlying health issues.

Even for those of us with no underlying problems, we can experience symptoms like gas, bloating, and constipation if we don’t approach fibre the right way. So what do we need to watch out for?

I give my patients two guidelines. First, increase fibre intake slowly. If we’ve only been eating 5 g a day, don’t suddenly jump to 30. Give your system time to adjust. Second, drink plenty of water. Fibre absorbs water as it passes through our digestive tract. That’s a good thing, as it helps soften stools. But increasing fibre intake without getting enough water can lead to dehydration. This can have the opposite effect on our stools.

Amplifying Benefits

A moment ago, I mentioned another food element we can pair with fibre to boost its benefits. So what can this additional element do for us?

For one thing, it helps with weight control. Scientists have found that getting plenty of this food type in our diets helps us feel full, reducing our cravings. It also has an additional benefit: It stimulates our bodies to burn more fat [15].

What food element am I talking about? Protein.

Not only did it help people lose weight, but a high-protein diet helped them keep it off [16]. Moreover, just like with high-fibre diets, high-protein diets are associated with a lower risk of death. A large systematic review found that higher total protein intake was connected to a 6% lower all-cause mortality risk [17]. Intriguingly, the association was even stronger when it came to protein from plant sources: an 8% lower risk, with more pronounced benefits the more plant protein was eaten [17].

This is particularly interesting because it brings together the two food elements we’ve been talking about. That’s because the best plant sources of protein also happen to be among the best sources of fibre.

What are these top sources? The very best are among the legumes. Cooked lentils, for instance, have an impressive 18 g of protein and about 15.6 g of fibre per cup. Chickpeas are similar. Other great options are vegetables like broccoli and brussels sprouts, whole grains like quinoa and oats, nuts and seeds, and avocados.

Even when we pay careful attention to our diet, however, it can be a challenge to get enough fibre. A typical recommendation is to aim for at least 25–32 g/day of fibre. That’s why I’ve included 2.5 g of psyllium husk in the new MicroVitamin+ Powder.

Psyllium husk is a soluble fibre. It’s a common fibre source in supplements, so it’s been widely studied. Research shows it is effective in relieving constipation [18], reducing cholesterol [19], and helping with weight management among other benefits [20].

But just because I take a supplement, that in no way means you have to also.

References

Introducing MicroVitamin

Dr. Brad's formula for balanced nutrition without megadosing.

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About Dr. Brad Stanfield

Dr. Brad Stanfield is a General Practitioner in Auckland, New Zealand, with a strong emphasis on preventative care and patient education. Dr. Stanfield is involved in clinical research, having co-authored several papers, and is a Fellow of the Royal New Zealand College of General Practitioners. He also runs a YouTube channel with over 240,000 subscribers, where he shares the latest clinical guidelines and research to promote long-term health. Keep reading...

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These Foods Lower Death Risk by 23%

Table of Contents

Lowering all-cause mortality