What does it do?
Fibre supports bowel regularity; soluble fibres such as beta-glucan and psyllium can help lower LDL cholesterol. Higher-fibre dietary patterns are also associated with better cardiometabolic health.
Where can I get it in food?
Beans, lentils, chickpeas, oats, barley, vegetables, nuts and fruit.
When might a supplement make sense?
Psyllium or other fibre products can help people who struggle to reach a useful intake, but they cannot replace the full nutritional benefits of pulses, grains, fruit and vegetables.
What should I be careful about?
Increase fibre gradually and drink sufficient fluid. People with certain swallowing or digestive disorders should check product instructions and seek clinical guidance.
How does this connect with Blue Zones?
This is a food-pattern connection, not proof of causation: legumes and other plant foods feature prominently in some traditional Blue Zone diets and bring fibre, minerals and more at once.
Read the original evidence
MedlinePlus — Dietary fibre fact sheet ↗
Educational information only. This primer explains nutrient biology; it does not promise longevity or offer personalized medical advice. Last reviewed for source alignment: November 2026. Editorial review recommended before publication.