New research suggests that the trend of "protein-maxxing" may be counterproductive for longevity, as a comprehensive review of over 350 studies indicates that reducing protein intake could potentially improve metabolism, reduce inflammation, and prevent cellular damage associated with aging.
The review, published in Cell Press Blue, concluded that protein restriction "not only extends lifespan but also extends healthspan across diverse species." However, experts emphasize that the findings focus on the potential drawbacks of chronically high protein intake, rather than advocating for complete protein elimination. Holistic nutritionist Katelyn Bedford Pagliuso stated that the research should be interpreted as "more protein is not automatically better," as the benefits and drawbacks are highly dependent on individual factors like age, activity level, and overall health.
Pagliuso highlighted that excessive protein consumption may continuously stimulate nutrient-sensing pathways, such as mTOR and IGF-1, potentially influencing cellular aging. She also stressed the importance of considering the entire diet, particularly fiber intake, which plays a crucial role in healthy aging and has been linked to a lower mortality risk from cancers.
Fiber, a plant-based nutrient, supports digestive health by feeding the gut and softening stools. The Mayo Clinic recommends about 14 grams of fiber per 1,000 calories, translating to roughly 25 grams daily for women and 38 grams for men. To meet these goals, Pagliuso suggests a diet rich in whole plant foods like beans, lentils, berries, fruits, vegetables, whole grains, nuts, and seeds.
For those looking to supplement their fiber intake, Pagliuso recommends psyllium husk-based supplements for bowel regularity, LDL cholesterol reduction, and glycemic control. Other options include prebiotic fibers found in products like OLIPOP sodas, which offer 6 to 9 grams of fiber per can, or flavorless powders like Benefiber that dissolve easily into food and beverages. Citrucel, containing methylcellulose, is presented as a less fermentable option for individuals prone to gas, while SubFiber, a partially hydrolyzed guar gum, is noted for its suitability for sensitive digestive systems.
Pagliuso advised caution with certain fiber supplements, particularly those containing inulin or chicory root fiber, due to their high fermentability which can cause gas, bloating, and cramping, especially in individuals with IBS. She also cautioned against products with high amounts of sugar alcohols and recommended avoiding "proprietary blends" in favor of supplements that clearly list the type and amount of fiber per serving. Pagliuso emphasized that while supplements can help bridge nutritional gaps, they cannot replace the diverse array of vitamins, minerals, and phytochemicals found in whole foods.