After nine years, more than 31,000 of the participants had died. By gender, men with the highest fiber intakes had a 23% reduction in the risk of dying, while women had a 19% reduction compared to those who consumed the least amount of fiber. National records were used to find out who died and the cause of death. The researchers took into account other risk factors including weight, education level, smoking and health status and still saw lower risks of death in people who ate more fiber.

Dr. Frank Hu of the Harvard School of Public Health, an independent observer said in an accompanying editorial, The results suggest that the benefits of dietary fiber go beyond heart health. Lawrence de Koning of the Harvard School of Public Health, a co-author of the editorial added that whole grains were he real driving force. Whole grains also contain vitamins and minerals, which may play a role in reducing risk, he said. For that reason, supplements may not be as effective. Nothing beats the original food, he said. He suggested substituting whole wheat bread for white bread as a simple way to increase fiber from grains.

Experts recommend adding fiber gradually to allow your digestive system time to get used to it.