8 high-fiber foods the longest-living people on the planet eat

Hearty soups filled with beans and herbs, fermented breads like sourdough, and wine are all staples in many of the Blue Zones.Westend61 via Getty Images

• Blue Zones are areas of the world where people live the longest, healthiest lives.
• Their diets include lots of carbohydrates, and fiber, an important nutrient for digestion.

If you want to live a long, healthy life, there's good evidence that getting enough fiber is key.

Foods rich in fiber, including plenty of carbohydrates, are featured prominently in diets in the Blue Zones, areas of the world where people live the longest, healthiest lives, according to research.

Blue Zones represent a wide variety of cuisines, like Japanese, Greek, Italian, and Costa Rican. While the specific foods vary, common high-fiber foods groups like beans, nuts, whole grains, herbs, and green veggies make up the backbone of Blue Zones diets.

Research suggests getting enough fiber is important for digestive health, stable blood sugar, and prevention of chronic illnesses like heart disease and cancer. Foods rich in fiber can also help with weight loss by keeping you full after eating.

To reap the benefits, the FDA recommends consuming about 28 grams of fiber per day (or between 21-38 grams, depending on your overall calorie needs).

Start adding more fiber to your diet by incorporating Blue Zones staples, from cabbage and kale to bread and oatmeal.