Daily, science-backed health insights — in under 2 minutes

✅ Today’s Insight: Fiber Saves Lives

📚 Today’s Bite:

High-fiber diets are linked to a 15–30% lower risk of early death.

A 2019 review published in The Lancet analyzed over 185 studies and found that people who consumed more fiber had lower rates of heart disease, stroke, type 2 diabetes, and colorectal cancer — and lived longer overall.

Yet most of us get less than half the recommended daily amount.

🧠 Why It Matters

Fiber isn’t just about gut health — it’s about full-body longevity. It feeds your microbiome, balances blood sugar, reduces inflammation, and helps regulate cholesterol.

And no, supplements don’t cut it. Real fiber = real food.

⚡ The Research

Reynolds, Andrew, et al. “Carbohydrate Quality and Human Health: A Series of Systematic Reviews and Meta-Analyses.” The Lancet, vol. 393, no. 10170, 2019, pp. 434–445.

📌 Bite-Sized Fact

💧 Fiber also helps regulate hydration and appetite
🍇 Polyphenols in fruit feed beneficial gut bacteria
😌 Just 10g more fiber/day = lower rates of depression in women

🔁 Try This Today

Aim for 25–30g of fiber today by adding:

• 1 cup raspberries (8g)

• 1/2 cup lentils (8g)

• 1 tbsp chia seeds (5g)

• 1 cup broccoli (5g)

• 1 small pear (5g)

Boom — ~30g, no weird powders required.

👥 Share the Smarts

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✌️ Until Tomorrow

Start your day smart. Start with Research Bites.

— Team Research Bites