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Is Fiber the Real Secret to Longevity?knape – Getty Images
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Have you considered this? It seems the term “longevity” pops up everywhere—from your skincare labels to gym chatter and even on your dog’s food packaging. Welcome to The Long Game, a series dedicated to investigating the concept of longevity and its implications for a healthier life.
Fiber might not be the most glamorous topic one could discuss. When you think of fiber, images of your mother’s Metamucil or your father’s Raisin Bran may come to mind—effective, yet somewhat mundane, akin to a typical, stable marriage. Enter Fiber Daddy, an influencer who looks like he just stepped out of a trendy pop-up but is actually the founder of Liquid Salad, a brand offering pouches packed with eight grams of fiber. He famously declared in a video, “You’re too hot to lose to colon cancer.” TikTok users are also jumping on the trend of “fibermaxxing,” a phenomenon that encourages exceeding the recommended dietary intake of 25 to 35 grams of fiber daily. Even celebrities are participating; at the 2025 Emmys, actress Justine Lupe shared that her co-star, Kristen Bell, is “obsessed with biohacking” and counts fiber among her dietary secrets.
So, why has fiber fallen off the radar for so long? This essential nutrient represents the indigestible portion of carbohydrates. While most carbohydrates break down into glucose for energy, fiber travels through our digestive system intact, promoting gut health and regulating bowel movements—quite effectively, in fact, even more so than Activia yogurt, sorry Jamie Lee Curtis. There are two varieties: soluble and insoluble. Soluble fiber, found in foods such as oat bran, barley, various nuts and seeds, beans, lentils, some fruits and vegetables, and psyllium, dissolves in water to form a gel, slowing digestion. Insoluble fiber, predominant in wheat bran, certain vegetables, and whole grains, helps bulk up stool. A balanced diet requires both types of fiber.
Beyond enhancing gut health, fiber may be a key asset in our quest for longevity. Dr. Matt Amicucci, PhD, co-founder of One.Bio, emphasizes that “for every 10 additional grams of dietary fiber you consume daily, your risk of dying from any cause decreases by 10 percent.” While increasing fiber won’t shield you from unforeseen accidents, a 2025 meta-analysis in the American Journal of Epidemiology supports this assertion. Furthermore, a 2019 study in The Lancet revealed that individuals consuming 25 to 29 grams of fiber daily registered lower weight, blood pressure, blood sugars, and cholesterol levels.
“Fiber functions as a scrubbing agent for cholesterol,” explains Dr. Lisa Ganjhu, DO, a gastroenterologist at NYU Langone Health. “It binds to excess cholesterol in the digestive tract, thereby lowering cardiovascular disease risk.” This benefit extends to the prevention of heart disease and strokes. Additionally, fiber helps regulate blood sugar levels, mitigating spikes. Ganjhu likens this to the difference between drinking orange juice and consuming a whole orange—the fiber in the whole fruit slows the conversion of fructose to glucose, reducing diabetes risks.
It is no surprise that most Americans currently consume only between 10 and 15 grams of fiber daily, falling far below the recommended intake, mainly due to ultra-processed foods. Data from the CDC indicates that from 2021 to 2023, over half of adults’ daily caloric intake came from such low-nutrient, high-calorie sources, typically lacking in fiber.
Fiber is also significant for cancer prevention, especially regarding colon cancer, which is increasingly affecting younger individuals in America. In fact, recent data reveals that one in five colon cancer diagnoses occur in people under 55, making it a leading cause of cancer death among young adults. Increasing fiber intake can counter this trend. “Fiber ferments in the colon, producing compounds called short-chain fatty acids,” explains Aoife O’Flaherty, MS, RD, a registered dietitian at Allara Health. “These fatty acids serve as fuel for colon cells and offer protection against colon cancer.” Fiber may also play a vital role in breast cancer prevention; a study from the Harvard T.H. Chan School of Public Health found that women who consume more fiber are nearly 10 percent less likely to develop breast cancer. This could be attributed to fiber’s ability to reduce estrogen levels and stabilize blood sugar, both of which are connected to breast cancer risk.
Most Americans only eat somewhere between 10 and 15 grams of fiber per day, which is below the recommended amount.Maria Korneeva – Getty Images
On a lighter note, fiber can also enhance skin health. A 2024 study published in the European Journal of Nutrition found that higher fiber intake can lower the risk of atopic dermatitis. Additionally, a 2023 study in the Journal of Investigative Dermatology suggests that fiber enhances wound healing and scar formation. “Our skin and our gastrointestinal tract are closely interconnected, as many inflammatory markers are shared,” notes Ganjhu. “If inflammation exists in the gut, it typically affects the skin as well. By consuming more fiber, you can support your microbiome, potentially alleviating some skin inflammation.”
Fortunately, incorporating fiber into your diet has never been more straightforward. While fresh fruits, vegetables, and whole grains remain the best sources, many innovative options are emerging to boost your fiber intake in line with the protein trend of 2025. One.Bio has created a fiber-rich chocolate shake. Share Original Fermented Green Plum Japanese Apricots are trending due to their gut health benefits. Additionally, Kourtney Kardashian’s Lemme offers fiber supplements, and Jeni Britton from Jeni’s Ice Cream has swapped sweets for fiber bars through her new brand, Floura. While some of these options are processed and may lack the benefits of whole food sources, they can serve as a helpful alternative for those struggling to meet their fiber goals. TikTok users have also discovered myriad creative methods to increase fiber in their diets, such as adding chia seeds to dishes, loading up on fiber-rich fruits like raspberries, and incorporating fiber powders in baked goods. As someone with chronic digestive issues, I have been prioritizing fiber before it gained popularity—I mix two tablespoons of psyllium husk in a glass of water each morning and drink it quickly (it tastes awful) after savoring a bowl of chia pudding mixed with banana. It has genuinely transformed my digestion for the better.
However, moderation is key; excessive fiber intake can lead to complications such as bloating, gas, and cramping. Dr. Ganjhu cautions, “Overdoing it can lead to increased stool volume or diarrhea.” When increasing fiber consumption, both O’Flaherty and Ganjhu recommend a gradual approach. Don’t jump from zero grams to 35 grams suddenly—start by incorporating a few servings of fiber-rich foods like vegetables or whole grains and gradually increase your intake.
“Longevity” often conjures images of high-tech interventions like peptide injections, stem cell therapies, and hyperbaric oxygen treatments. However, the solution may be much simpler—it could begin with hearty bean salads and chia seed puddings.
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