Eat This Food to Protect Your DNA


I used to eat like this…

My meals were all focused on getting enough protein, and I would take vitamins instead of eating adequate servings of fruits and vegetables.

This was a terrible approach.

You can’t supplement your way to optimal health.

Science is just beginning to understand that whole foods affect the body differently than nutrients in isolation.

Back the subject of this article.

There is a common food that can help protect your DNA.

It does this, by preserving the length of your telomeres.

Preserving telomere length is the key to slowing down the aging process.

The food that does this is FIBER.

fiber protects DNA

A recent study (Mar 2018) found that adults with high fiber intake had longer telomeres than their counterparts.

Dietary Fiber and Telomere Length in 5674 U.S. Adults: An NHANES Study of Biological Aging

“A difference of 4.8 to 6.0 years in cell aging was found between those in the lowest compared with the highest quartiles of fiber intake. Overall, the present study highlights the risk of accelerated aging among U.S. women and men who do not consume adequate amounts of dietary fiber.

Those eating a high fiber diet were a biological age of about 5 years younger than those who didn’t.

I knew that fiber played an important role in preventing colon cancer and lowering cholesterol levels.


Preventing the telomeres from shortening goes WAY beyond that.

The telomere shortening process is associated with aging, cancer and a higher risk of death.

DNA shortening telomere and aging

How much fiber do we need per day?

The study considered a high fiber diet to be 10 grams of fiber for every 1,000 calories.

Someone eating 2,500 calories per day would eat 25 grams of fiber, etc.

The Dietary Guidelines for Americans (2015–2020) recommends 14 grams per 1,000 calories, but it seems that even 10 grams make a big impact.

The interesting thing about this study was that rapid development in technology made this possible.

We couldn’t even measure telomere length on a practical scale until recently.

We never knew the extent of the benefits of certain foods like fiber until recently.

blueberries are a high fiber food

There was a study in 2015 showing high fiber intake reduced the risk of mortality by 23%.

Dietary fiber intake and total mortality: a meta-analysis of prospective cohort studies

“By source of fiber, cereal and, to a lesser extent, vegetable fiber was significantly associated with lower total mortality.”

We knew back then that fiber increased lifespan.

The recent 2018 study shows us that maintaining telomere length could be one reason why fiber is so important.

Here’s a partial list of foods rich in fiber:

  • Whole wheat spaghetti
  • Whole wheat bread
  • Oatmeal
  • Green peas
  • Corn
  • Potatoes
  • Lentils
  • Beans
  • Berries

If you want to maximize health and longevity, I highly recommend a diet that has a strong focus on fiber.

healthy whole wheat pasta with fiber

My High Carb Fat Loss course is centered around high-fiber carbs.

This is not only a healthy way to eat, but it also increases the metabolism and accelerates fat loss when dietary fat is limited.

Whatever diet plan you follow…

Do your best to include foods that are high in fiber.

Recently, the all-meat diet has become kind of trendy.

People do lose weight on this diet, but at what cost?

Without even knowing the results of this recent 2018 study, people have to know that this is a bad idea.

Bad breath, constipation, and accelerated aging?

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I’d recommend passing on that one!


-Rusty Moore

As a former fitness coach to fashion models, I can teach you how to increase muscle definition without adding size.

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