Longevity Doctor Recommends 30–40 Grams of Fiber Daily for Optimal Health

Dr. Poonam Desai, an emergency room physician and longevity medicine specialist, emphasizes the importance of dietary fiber in promoting a longer, healthier life. Speaking to CNBC Make It, Desai revealed that she personally aims to consume 30 to 40 grams of fiber daily—more than double the average American intake.

Desai, who began focusing on longevity medicine in 2017 after two decades of medical practice, integrates into her lifestyle the same principles she recommends to her patients. “Everything I’m doing, I want to optimize it,” she said.

Three containers with healthy food | Source: Pexels

According to Harvard Health Publishing, most Americans consume only 10 to 15 grams of fiber per day. To counter this, Desai includes fiber-rich food groups in her diet, such as fruits, vegetables, legumes, nuts, and whole grains.

“One of my favorite ways to get fiber into my diet is to put a tablespoon of chia seeds in 30 ounces of water,” Desai explained. She also prepares large bowls of fruits and vegetables each day. “I have a huge bowl of different fruits almost daily. It could be apples, oranges, kiwi, berries, blueberries, strawberries,” she said. “I pair that with a lot of raw vegetables like raw cauliflower, raw broccoli and cabbage.”

A bowl of healthy food | Source: Pexels

As a vegetarian, Desai incorporates plant-based proteins such as lentils and beans, stating, “I try to do one serving of either lentils or beans per day.”