Proteinmaxxing may now be a thing of the past.
Recent research has found that reducing protein intake could potentially improve metabolism, reduce inflammation and even help prevent cellular damage associated with aging.
The review, published last month in Cell Press Blue, considered over 350 studies, examining the hallmarks of protein and amino acid restriction in aging and longevity. Ultimately, the article concluded that protein restriction “not only extends lifespan but also extends healthspan across diverse species.”
One important caveat: The review was focused on the potential effects of consuming too much protein — and what happens when you eat less, or restrict intake.
The Post consulted board-certified holistic nutritionist Katelyn Bedford Pagliuso to better understand what readers should take away from the research — and how to optimize protein intake, along with other key nutrients, to support healthy aging.
“The emerging longevity research raises questions about whether chronically high protein intake, particularly certain amino acids, could continuously stimulate nutrient-sensing pathways such as mTOR and IGF-1 and potentially influence cellular aging,” Bedford explained.
She points out that the potential benefits and drawbacks of protein intake depend heavily on factors such as age, activity level and overall health. In Bedford’s opinion, the emerging research should be “interpreted less as ‘eat less protein’ and more as ‘more protein is not automatically better.’”
Another key consideration, according to Bedford, is looking at the rest of the diet, especially fiber intake. Fiber may get less attention than protein, but she notes that it plays a key role in healthy aging as well. In fact, research published in the National Library of Medicine has also found an association between higher dietary fiber intake and lower mortality from cancers.
Most people already understand that fiber is a plant-based nutrient that supports digestive health by feeding the gut and softening stools. There are also two types of fiber — soluble fiber, which dissolves into a gel-like form, and insoluble fiber, which simply adds some bulk to stools.
The Mayo Clinic recommends that most adults aim for approximately 14 grams of fiber per 1,000 calories consumed. That translates to about 25 grams per day for women and 38 grams per day for men.
To meet daily fiber goals, Bedford suggests eating a diet filled with whole plant foods, including beans and lentils, berries and other fruits, vegetables, whole grains such as oats and barley, nuts and seeds. However, she also notes that supplementation is helpful for those looking to maintain their fiber intake.
There are several fiber supplements Beford recommends to her clients. She notes that certain forms may be more effective for individual goals and preferences.
For more guidance on what to look for in a fiber supplement, check out the FAQ section below.
Bedford says her first choice for most people is a Psyllium Husk-based fiber supplement.
The supplement contains 1,450 milligrams of psyllium husk, which is a natural soluble fiber derived from the seeds of the Plantago ovata plant. Psyllium absorbs water and forms a gel that can help promote regularity and help support the gut.
“It has strong evidence for bowel regularity and can also support LDL cholesterol reduction and glycemic control,” she explained.
Unlike some other powdered fiber options, the Sunergetic formula comes in an easy-to-swallow capsule. Bedford notes that it’s important to take psyllium with plenty of water to help it move through the digestive system and avoid negative side effects, such as, ironically, constipation.
One of Bedford’s top recommendations for a healthy dose of fiber is OLIPOP sodas. These drinks are packed with prebiotic, plant-based fiber and tasty botanicals that are said to support the microbiome.
“A convenient alternative for someone who enjoys soda and wants extra fiber. Depending on the product line, it provides 6 to 9 grams of fiber per can from plant-based soluble/prebiotic fibers,” she shared.
The sodas are available in a variety of different flavors, from root beer to strawberry vanilla. Reviewers mention that they appreciate the sweet-yet-not-overpowering taste, and some say the drinks can help with bloating while offering a healthier alternative to traditional sugary sodas.
For people who don’t mind mixing, Bedford suggests Benefiber’s popular prebiotic fiber supplement. It’s plant-based, sugar-free, flavorless and she says it mixes easily into drinks and foods.
“Convenient because the powder dissolves easily into foods and beverages,” explained Bedford. “I would still choose based on the specific fiber listed on the label, since benefits differ substantially between fiber types.”
According to the brand, one scoop of Benefiber has more fiber than a whole cup of Brussels sprouts, and up to four teaspoons a day can potentially help keep you satiated for longer.
Citrucel is another fiber supplement recommended by Bedford.
It provides 2 grams of methylcellulose, along with 80 milligrams of calcium and 110 milligrams of potassium per rounded tablespoon. Methylcellulose is a type of fiber commonly used for occasional constipation relief and may be less likely to cause excess gas than some other fiber supplements.
“A reasonable option for someone who experiences significant gas with fermentable fibers because methylcellulose is less fermentable,” she shared.
Reviewers also say they enjoy the orange flavor and that the formula dissolves easily into liquids.
Another solid choice is SubFiber, which contains 6 grams of soluble fiber per serving that is meant to help relieve occasional constipation and promote regularity.
According to the brand, SubFiber offers a low-FODMAP-certified formula that is typically well tolerated by individuals with sensitive stomachs — and Bedford agrees.
“A great option for people with more sensitive GI systems,” she noted. “Partially hydrolyzed guar gum is a soluble, prebiotic fiber with evidence supporting stool consistency, regularity and gut microbiome health.”
Fiber Supplement FAQs
For a more in-depth look at the best ways to supplement with fiber — and the potential side effects to be aware of — The Post consulted holistic nutritionist and founder of Wellness the Right Way, Katelyn Bedford Pagliuso.
What should you look for on a fiber supplement label?
“Look for a fiber supplement that clearly lists the type and grams of fiber per serving, has minimal added sugars or sugar alcohols, and ideally carries third-party testing (such as USP or NSF),” noted Bedford.
What advice do you have for someone looking to increase their fiber?
When it comes to supplements, Bedford suggests starting with a lower dosage and increasing gradually. It’s also important to stay hydrated while supplementing.
“Increasing supplemental fiber too quickly can worsen bloating and abdominal discomfort,” she warned. “Adequate fluid intake is particularly important with bulk-forming fibers such as psyllium.”
She also emphasizes that real, whole foods should remain the foundation of the diet.
“Supplements can help close a fiber gap, but they do not provide the same variety of vitamins, minerals, phytochemicals, and different fiber types found in vegetables, fruits, legumes, whole grains, nuts, and seeds,” explained Bedford.
Is there anything to avoid in a fiber supplement?
Bedford recommends using caution with inulin or chicory-root fiber.
“Inulin is a prebiotic fiber and can benefit beneficial gut bacteria, but it is highly fermentable and may cause gas, bloating, cramping, or diarrhea, particularly in people with IBS or sensitivity to FODMAPs,” she explained.
Bedford also encourages her clients to be cautious with products containing large amounts of sugar alcohols. Fiber gummies and powders may contain ingredients such as sorbitol or maltitol, which she says can contribute to bloating, gas and diarrhea in some people.
“Avoid ‘proprietary blends’ when possible,” she adds. “Choose products that clearly identify the type and amount of fiber per serving, rather than blends that make it difficult to determine what you are actually consuming.”
This article was written by Miska Salemann, New York Post Commerce Writer/Reporter. As a health-forward member of Gen Z, Miska seeks out experts to weigh in on the benefits, safety and designs of both trending and tried-and-true fitness equipment, workout clothing, dietary supplements and more. Taking matters into her own hands, Miska intrepidly tests wellness products, ranging from Bryan Johnson’s Blueprint Longevity Mix to the viral Oura Ring to Jennifer Aniston’s favorite workout platform – often with her adorable toddler by her side. Before joining The Post, Miska covered lifestyle and consumer topics for the U.S. Sun and The Cannon Beach Gazette.
