Did anyone else catch Peter Attia’s secret longevity hack in his book “Outlive”? A single statement saying...
I try to eat 50 grams of fiber per day.
Let's not brush this aside, that's a whopping 50g! 3x the amount that most Singaporeans, Americans or Europeans consume on a daily basis, and almost double what many health authorities recommend as a daily intake. And yet throughout the entire book, Attia says little more on the subject of dietary fibre than that: 'Don't squeeze the juice from an orange', words to that effect.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment.
What might 50g fiber look like?
12 medium size apples. 1 per hour every hour from 10am to 10pm?
500g of raw, whole oats. I can't imagine eating all those oats, my breakfast muesli is sufficient for the day.
Just how much of an effect does fiber have on health outcomes and longevity? According to a 2015 meta-analysis studying the health and mortality of almost 1 million people, the researchers found:
“a statistically significant inverse association between fiber intake and all-cause mortality… There was a 10% reduction in risk for per each 10-g/day increase in fiber intake”
And a 2024 analysis had this to say (edited):
"This systematic review included 64 eligible studies, with a total sample size of 3,512,828 subjects, that investigated the association between dietary fiber intake and mortality from all-cause, cardiovascular disease (CVD), and cancer. Random-effect meta-analysis shows that higher consumption of total dietary fiber, significantly decreased the risk of all-cause mortality, CVD-related mortality, and cancer-related mortality by 23, 26 and 22% respectively.
The consumption of insoluble fiber tended to be more effective than soluble fiber intake in reducing the risk of total mortality and mortality due to CVD and cancer.
Additionally, dietary fiber from whole grains, cereals, and vegetables was associated with a reduced risk of all-cause mortality, while dietary fiber from nuts and seeds reduced the risk of CVD-related death by 43 %"
Eat your fibre, improve your VO2 max and you are well on the way to immortality. So, at an Olympian and longevitudinous 50g per day, how come Attia has no time or space to share the science of fiber with his readers without further explanation? What are we missing? Is eating fibre too boring, too hard a story to sell, even to his patients and readers?
Increasing Fibre Intake
When it comes to the plate, what constitutes 10g of fibre? A large bowl of rolled oats. In Singapore, for organic rolled oats, this costs less than S$1.0 and provides a whole load of micronutrients in addition to the fiber. Add in some 'live' yogurt, fruit and nuts, and a daily muesli habit will put you well ahead of the health and longevity curve.
Alternatively, have a portion (or two) of chickpeas or other beans and legumes. A salad, soup, stew, a wrap; or try a lentil curry. Traditional - ethnic - foods and eating practices, widely available in modern and urbanised Singapore (despite our penchant for processed foods) can provide a host of health benefits.
As we increase fibre rcih foods we will also increase our intake of polyphenols, anti-oxidant compounds that have been shown to fight inflammation and support health in nearly every area. Enjoy our deep dive into longevity promoting polyphenols.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to supporting studies or resources are found at the end of page.
So before you reach towards that longevity supplement, greens blend powder or pill, reach towards a bowl of whole foods. It's arguably the most effective 'longevity hack' out there.
Improving health is about finding motivation, prioritising self-care and taking action. If you want to take effective and targeted steps to that fit into your unique lifestyle, The Whole Health Practice is here to help. Whether your goal is longevity, to beat chronic illness or enhance your overall well-being, our consultations and customised programs deliver results.
Stay Healthy,
Alastair
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Related Studies
The quoted studies:
Yang Y, Zhao LG, Wu QJ, Ma X, Xiang YB. Association between dietary fiber and lower risk of all-cause mortality: a meta-analysis of cohort studies. Am J Epidemiol. 2015 Jan 15;181(2):83-91. doi: 10.1093/aje/kwu257. Epub 2014 Dec 31. PMID: 25552267.
Ramezani F, Pourghazi F, Eslami M, Gholami M, Mohammadian Khonsari N, Ejtahed HS, Larijani B, Qorbani M. Dietary fiber intake and all-cause and cause-specific mortality: An updated systematic review and meta-analysis of prospective cohort studies. Clin Nutr. 2024 Jan;43(1):65-83. doi: 10.1016/j.clnu.2023.11.005. Epub 2023 Nov 14. PMID: 38011755.
Zhou YF, Lai JS, Chong MF, Tong EH, Neelakantan N, Pan A, Koh WP. Association between changes in diet quality from mid-life to late-life and healthy ageing: the Singapore Chinese Health Study. Age Ageing. 2022 Oct 6;51(10):afac232. doi: 10.1093/ageing/afac232. PMID: 36315430.
Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.
Mandsager K, Harb S, Cremer P, Phelan D, Nissen SE, Jaber W. Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Netw Open. 2018 Oct 5;1(6):e183605. doi: 10.1001/jamanetworkopen.2018.3605. PMID: 30646252; PMCID: PMC6324439.
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