Nutrition
Carolin ArndtOctober 13, 2025
What Fiber Has to Do with the Longevity Trend
Why are we still searching for the secret recipe for a long and healthy life when the solution is older than humankind itself and something we encounter several times a day? International superfoods, elaborate biohacking, regular ice baths, expensive vitamin infusions, questionable oxygen cocktails, meditation in a headstand — all of these are great methods and useful tools for our health and well-being.
But in truth, the answer is much simpler – and often far cheaper:
But in truth, the answer is much simpler – and often far cheaper:
Fiber – the real longevity hack!
The unsung heroes found in whole grains, vegetables, fruits, nuts, seeds, kernels, and legumes. They form the most essential foundation not only for a longer life but also for staying fit and energized along the way. If you think that sounds too simple or even boring, you’ve definitely been missing out. Because not only your most important immune organ – your gut – will celebrate, but so will your future 90-year-old self.
The unsung heroes found in whole grains, vegetables, fruits, nuts, seeds, kernels, and legumes. They form the most essential foundation not only for a longer life but also for staying fit and energized along the way. If you think that sounds too simple or even boring, you’ve definitely been missing out. Because not only your most important immune organ – your gut – will celebrate, but so will your future 90-year-old self.
Plant Fibers and Their Secret
The name “fiber” no longer does them justice – they are anything but ballast. They are essential to any balanced, conscious diet. Anyone who cares about their body and health should ensure a sufficient intake of fiber from a variety of food sources. Our gut loves that the most – and shares its gratitude with every single cell in our body, right where it’s needed most.
The secret lies in their structure and the benefits they offer for digestion. Fibers are long-chain, complex carbohydrates bound to fibrous structures within plant cell walls. And although they belong to the group of polysaccharides, they are not metabolized as sugar. This means they are largely indigestible and therefore not converted into energy – unlike glucose, for example.
We distinguish between soluble and insoluble fibers.Soluble fibers are found in vegetables, fruits, seeds, and legumes – they serve as nourishment for the good bacteria in our gut.Insoluble fibers, on the other hand, are found mainly in whole grains, oats, and legumes. They clean the intestines like a natural housekeeping team – a true form of detox!
Note: It’s generally recommended to consume 30 g of fiber per day. If you’re not used to that much yet, increase the amount gradually and drink plenty of fluids to avoid digestive discomfort. Those who consistently consume more than 30 g daily benefit even more from the so-called longevity and slow aging effects.
The Benefits for Digestion
Our cells need energy to survive and prefer glucose as fuel:
Heart cells for pumping, brain cells for transmitting signals, ear cells for hearing, eye cells for seeing, stomach cells for digestion, skin cells for healing wounds, and red blood cells for transporting oxygen.
Heart cells for pumping, brain cells for transmitting signals, ear cells for hearing, eye cells for seeing, stomach cells for digestion, skin cells for healing wounds, and red blood cells for transporting oxygen.
Unlike plants, we humans cannot produce our own energy – as convenient as it would be to just sit in the sun, breathe deeply, and create a delicious bowl of soup in our stomachs. But photosynthesis is simply not in our nature.
True to my motto EAT YOUR ENERGY, the best way for us to get glucose is to eat it.
True to my motto EAT YOUR ENERGY, the best way for us to get glucose is to eat it.
Side note: Under certain conditions, our bodies can produce glucose themselves – for example, from proteins – but that’s only a limited and not particularly desirable process (and one I’d be happy to explain to you personally!).The only cells that always depend on glucose are red blood cells and brain cells.
There’s an enzyme that helps break down carbohydrates and digest sugars – amylase. This enzyme can split starch chains and sucrose molecules. However, there is no enzyme that can break down cellulose, meaning it cannot be converted back into glucose or used directly as energy. Molecules that remain as they are are what we call fiber.
They travel from the stomach through the small intestine to the large intestine. Even though they don’t provide energy directly, they are essential to our diet and play a key role in digestion – something we should take advantage of every day.
Ideally, fiber should be part of every meal, just like protein.
Ideally, fiber should be part of every meal, just like protein.
All the more reason to take a closer look at their superpowers.
Superpowers for Your Ultimate Health Boost
Let me put my enthusiasm into words and highlight exactly what makes fiber so powerful:
- Fiber reduces the effectiveness of alpha-amylase, the enzyme responsible for breaking starch into glucose. This slows down how quickly food leaves the stomach, leading to longer satiety and more stable energy levels. Hello, more energy – who doesn’t want that?
- Fibers form an elastic network in the small intestine, slowing the absorption of glucose into the bloodstream – a real deceleration of sugar digestion. Amazing!
- As a result, glucose spikes are lower, meaning we age more slowly. A true, natural longevity hack!
- Even if you enjoy a sweet dessert after your main meal, you’ll feel the positive effects. Foods high in starch or sugar have a much milder impact on your body if eaten after fiber.
Digestion is such a smart system once you understand it!
Longer satiety also means less cravings. The slow digestion process helps maintain stable energy levels – goodbye, afternoon slump! Besides feeding our good gut bacteria, fiber also delivers anti-inflammatory compounds from plants, which strengthen the immune system, prevent disease, and promote healing. That benefits every cell – even your skin and hair – making fiber a true beauty boost as well!
What’s more, fiber supports concentration, memory, and sleep, and even makes you happier, since up to 95% of serotonin (the “happy hormone”) is produced in the gut.
What’s more, fiber supports concentration, memory, and sleep, and even makes you happier, since up to 95% of serotonin (the “happy hormone”) is produced in the gut.
Pretty amazing, right?
If I’ve managed to inspire you, you’re probably ready to grab a big basket of vegetables, whole grains, and legumes right now.
If I’ve managed to inspire you, you’re probably ready to grab a big basket of vegetables, whole grains, and legumes right now.
What are your favorite foods to load your plate with fiber superpowers? I’d love to hear about them! And if you’re unsure about what and how much fiber is right for you, I’m happy to help you strengthen your cellular health for the long term. That’s the real longevity secret!
If you have questions or need guidance, I’d be delighted to support you with personalized nutrition coaching. At EVO Fitness, you’ll receive an exclusive discount: book a free initial consulation with me and get 10% off an individual nutrition program.
Yours, Carolin
Certified Nutrition Coach & Partner of EVO fitness
Certified Nutrition Coach & Partner of EVO fitness