17 Million People. One Clear Message. Eat More Fiber!

What You Will Learn

• Why this landmark review is one of the strongest pieces of fiber research ever published.
• What researchers discovered after analyzing data from more than 17 million people.
• How dietary fiber supports heart and digestive health and promotes healthy aging.
• Simple ways to close the fiber gap and increase your daily fiber intake. 

A landmark review of more than 17 million people reinforces what dietitians have known for decades: getting enough fiber supports better health in ways researchers are still discovering.

Here's a surprising statistic: approximately 90% of women and 97% of men do not eat enough fiber each day. That means millions of people are missing out on one of the most well-studied nutrients in nutrition science. FIBER!

While nutrition headlines often focus on the latest superfood or trending diet, decades of research continue to strengthen the case for dietary fiber.

A landmark 2025 umbrella review published in Clinical Nutrition by Dr. Nicola Veronese and colleagues brings that evidence together in a remarkable way. After examining findings from 33 meta-analyses representing more than 17.1 million participants, researchers reached a simple conclusion:

Higher dietary fiber intake is consistently associated with better health outcomes across many of today's most common chronic diseases and health conditions.

That's exciting news for anyone looking to support long-term whole-body health, one meal at a time.  

Why This Study Matters

Not all research carries the same weight.

A single study can provide valuable insight, but every study has limitations. That's why scientists look for patterns across many studies before drawing meaningful conclusions.

This publication is known as an umbrella review, one of the highest levels of scientific evidence available.

Think of it this way.

👉 A clinical study investigates one question.

👉 A systematic review analyzes multiple clinical studies.

👉 A meta-analysis combines data from those studies to identify larger trends.

An umbrella review goes one step further by evaluating numerous systematic reviews and meta-analyses together. By examining the highest-quality evidence already available, researchers can determine which findings remain consistent across millions of people and many years of research.

In this case, the review included 33 meta-analyses involving 17,155,277 participants, making it one of the largest evaluations of dietary fiber and health outcomes ever published.

That's the kind of evidence that deserves our attention.

What Did Researchers Find?

The review evaluated dozens of health outcomes and ranked the strength of the evidence using internationally recognized grading criteria.

Some findings reached the highest level of confidence.

Convincing Evidence (Class I)

Researchers found convincing evidence linking higher dietary fiber intake with a lower risk of:

• Cardiovascular disease mortality 
• Pancreatic cancer
• Diverticular disease

These associations remained consistent across multiple large studies, giving researchers a high level of confidence in the findings.

Highly Suggestive Evidence (Class II)

The review also found highly suggestive evidence that greater fiber intake is associated with a lower risk of:

• Coronary heart disease
• Ovarian cancer
• Overall cardiovascular disease

While additional research will continue to strengthen our understanding, these findings add to an already impressive body of evidence supporting adequate fiber intake. 

Fiber and Living Longer

Perhaps one of the most encouraging findings concerned all-cause mortality, a scientific term referring to death from any cause.

Researchers found that people who consumed more dietary fiber consistently experienced a lower risk of all-cause mortality.

In other words, eating enough fiber wasn't simply associated with supporting one area of health. It was linked with better overall health and longevity across the population.

How Does Fiber Do So Much?

It may seem surprising that one nutrient can influence so many different systems throughout the body.

The answer lies in how fiber interacts with your digestive system, metabolism, immune function, and gut microbiome.

It Feeds Your Gut Microbiome

Your digestive tract is home to trillions of beneficial microbes.

These microbes thrive on dietary fiber, especially prebiotic fibers that reach the large intestine intact.

As your gut bacteria ferment fiber, they produce short-chain fatty acids (SCFAs), including butyrate, acetate, and propionate.

These natural compounds help nourish the cells lining the colon, support a healthy gut barrier, promote immune function, and help regulate inflammation throughout the body.

It Supports Healthy Blood Sugar Response

Unlike refined carbohydrates, many fiber-rich foods slow the digestion and absorption of glucose. 

That slower absorption helps support a healthier blood sugar response after meals while promoting greater feelings of fullness throughout the day.

It Supports Heart Health

Certain types of soluble fiber bind to bile acids and cholesterol within the digestive tract.

As these compounds leave the body, the liver pulls cholesterol from the bloodstream to produce more bile acids, helping maintain healthy cholesterol levels already within the normal range.

Combined with fiber's role in supporting healthy blood sugar response, weight management, and inflammation, it's easy to understand why researchers continue to find strong associations between fiber intake and cardiovascular health. 

The Research Is Clear. Now What?  

One of the biggest takeaways from this review isn't that fiber is helpful. We've known that for years. It's that most of us are not getting enough to experience these benefits.

The Dietary Guidelines for Americans recommend approximately 25 grams of fiber per day for women and 38 grams per day for men, yet the average American consumes only about 15 grams daily. That's a significant gap between what our bodies need and what many of us actually eat.

Fortunately, every meal and snack offers another opportunity to increase your fiber intake. A few thoughtful choices throughout the day can make a meaningful difference over time.

• Choose fiber-first at breakfast. Oatmeal, berries, chia seeds, avocados, or whole-grain toast can help you start the day with a meaningful amount of fiber already behind you.
  

• Build meals around plants. Beans, lentils, vegetables, nuts, seeds, and whole grains naturally boost fiber while adding flavor, texture, and variety to your plate.
  

• Rethink your snacks. Fresh fruit, roasted chickpeas, popcorn, or a handful of almonds can contribute several grams of fiber between meals.
  

• Have a plan for busy days. Even with the best intentions, many people still struggle to reach their daily goal. That's where just better.® prebiotic fiber can help. It dissolves completely in coffee, tea, yogurt, oatmeal, soups, sauces, and countless everyday foods, making it simple to close the fiber gap without changing the taste or texture of what you're already enjoying.

Every gram counts. Every meal and snack is another opportunity to nourish your microbiome and support your long-term health. 

JBB Pro Tip: One tablespoon of just better.® provides 5 grams of prebiotic fiber, making it easy to boost your daily intake without changing the taste or texture of your favorite foods and beverages.

The Bottom Line

Nutrition research is constantly evolving, but every so often, a study comes along that reinforces what experts have been saying for years.

This landmark umbrella review, representing more than 17 million people, provides some of the strongest evidence to date that higher dietary fiber intake is associated with better health outcomes, including a lower risk of cardiovascular disease, diverticular disease, and all-cause mortality.

That's a powerful reminder that some of the most meaningful nutrition choices aren't the newest. They're the ones supported by decades of consistent scientific evidence.

At JUST BETTER BRANDS, we've always believed that better health begins with better nutrition. This landmark review reinforces why fiber remains one of the most impactful ways to support your health today and for years to come. 

References Veronese N, et al. Dietary Fiber and Health Outcomes: An Umbrella Review of Systematic Reviews and Meta-Analyses. Clinical Nutrition. 2025.