The Trump administration’s January rollout of the new, inverted food pyramid has sparked some debate in nutrition circles, as it places a stronger emphasis on dairy, red meats and foods higher in fat.

The top of the pyramid, which is now the wider part of the structure, is built on meat, fats, fruits and vegetables, while whole grains are at the narrow bottom.

In an interview with Fox News Digital, Dr. Mark Hyman, co-founder of Function Health and author of the new book “Food Fix Uncensored,” commented on the backlash the new guidelines have received.

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“The pyramid is just a graphic representation of the content … and it’s really impossible to create a proper visual that’s going to satisfy everybody,” said the Massachusetts-based expert. “Could it have been better? Sure.”

Although he acknowledged there is room for improvement, Hyman, host of “The Dr. Hyman Show” podcast, praised the new model for focusing on what’s been driving obesity in America.

“Did it flip the script from what we used to have, which was a low-fat, high-carb set of recommendations from the government that caused the obesity, diabetes epidemic and all the resulting costs and consequences on society?” he asked. “Yeah, we needed to fix that.”

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In his new book, Hyman writes that a central component of America’s dietary policy is what Americans are told to eat — and why.

“I think it was a good step in the right direction.”

The doctor highlighted key updates to U.S. dietary guidance, including a stronger emphasis on whole foods, limits on highly processed products and sugar-sweetened beverages, and revised protein recommendations to “reflect the current science.”

“This is revolutionary,” Hyman said.

The updated pyramid also recommends consuming whole grains, while previous guidance green-lit white flour in portions, which the doctor says is not optimal for human health.

The guidelines are “a bit more protein-forward” than before, Hyman noted, with less of an emphasis on low-fat and non-fat dairy. The expert called the low-fat movement “problematic.”

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“The data didn’t support it,” he said. “It was maybe even the opposite — there was some evidence that kids who had low-fat or non-fat milk actually had more obesity issues because it’s not as satisfying.”

“On the whole, I think [the guidelines are] a big improvement,” Hyman said. “Are they perfect? No. Were there problems? Yes. But it’s a radical departure from what was, and I think it was a good step in the right direction.”

Many Americans struggle with a variety of health conditions that may require specialized diets, such as high cholesterol, inflammation or lactose intolerance.

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Hyman noted that if he had written the guidelines himself, he would have specified that dairy is not a mandatory recommendation.

“There’s no scientific evidence that humans require it,” he said. “It’s a perfectly fine choice if you want to make it.”

Dairy consumption should be a “personalized choice” based on how it affects a person, said the doctor, adding that it would be “problematic” guidance to tell Americans they must choose three servings per day.

“It should be understood that 75% of the population is lactose-intolerant, that many people have inflammatory or other issues as a result of consuming dairy — and it should be a personalized choice based on how it affects them.”

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Consuming protein also requires a level of personalization, the expert said, particularly for those who have certain medical conditions, like kidney failure.

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“[The government] could have made more nuanced statements around aging and longevity … and [around] higher protein needs when you’re older, when you are sick, and so forth,” Hyman added. “I think there’s some nuance there that could have been underscored.”

A simple dietary pairing could offer broader immune benefits than omega-3s alone.

Researchers at the University of Nottingham found that pairing kefir with a prebiotic fiber mix led to greater reductions in inflammation markers than omega-3 supplements or fiber alone.

The findings, published in the Journal of Translational Medicine, suggest that supporting gut bacteria may play an important role in immune and metabolic function.

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Kefir is a fermented milk drink similar to yogurt that contains live bacteria and yeast.

When kefir was combined with prebiotic fiber, researchers observed a stronger effect. Prebiotic fiber feeds healthy bacteria in the gut, helping them grow and function more effectively, the study explained.

As those beneficial bacteria thrive, they produce natural substances that help calm inflammation in the body.

In the six-week study, people who took the kefir-and-fiber combination showed the biggest drop in markers linked to whole-body inflammation.

Those who took omega-3 supplements or fiber alone also improved, but not to the same degree, the study suggested.

“Our study shows that while all three dietary approaches reduced inflammation, the synbiotic — combining fermented kefir with a diverse prebiotic fiber mix — had the most powerful and wide-ranging effects,” said Amrita Vijay, a gut microbiome scientist who led the research.

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The researchers measured systemic inflammatory markers, which indicate inflammation occurring throughout the body.

Inflammation is a normal immune response, but chronic, low-level inflammation that persists over time has been linked to conditions such as heart disease and metabolic conditions, according to Cleveland Clinic.

The findings suggest that combining probiotics and prebiotics may provide broader support than relying on a single supplement.

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“This suggests that the interaction between gut microbes and dietary fiber may be key to supporting immune balance and metabolic health,” Vijay said.

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The team plans to further investigate how synbiotic supplementation may affect individuals with chronic inflammatory disorders.

Living longer isn’t just about making it to 100 anymore, experts say. It’s about feeling your best once you get there.

Dr. Mary Claire Haver, a certified menopause specialist and founder of The ‘Pause Life, said it’s possible to optimize health for a longer life with simple lifestyle changes.

“Hormone therapy can be a tool in the toolkit, but we can’t ignore nutrition, strength training and getting adequate sleep,” she told Fox News Digital. “Focusing on those core pillars of health will provide the whole package so she can age well.”

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The expert, who is also an associate professor of obstetrics and gynecology at the University of Texas Medical Branch, dove into the following three adjustments to improve energy, weight and overall well-being.

No. 1: Prioritize sleep

Sleep is Haver’s top priority for improving well-being and energy. 

“If you’re not sleeping, everything else tends to fall apart,” she said.

The health expert recommends sleeping in a cool, dark room and using an eye mask or blackout curtains if necessary.

It’s also best to stop using phones and other electronics before bed, including the TV. “Your bed should be for intimacy and for sleeping — that’s it,” Haver said.

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Sleep is a “core pillar of health,” she noted, adding research has shown that inconsistent rest can exacerbate certain neurological conditions like dementia.

“If you’re not sleeping, everything else tends to fall apart.”

“We cycle in and out of different sleep stages, so we have REM sleep where we’re dreaming, [and] we have deep sleep,” Haver said. “Deep sleep is when your brain, it’s like a washing machine … It’s washing out all those negative proteins.

“So, if you’re not hitting that deep sleep, you’re missing that opportunity for your brain to reset, and that is where we see the increasing risk of dementia.”

No. 2: Eat a nutritious diet

Following a nutritious diet is another essential component of good health. In particular, Haver’s “top tip” is to add fiber to a balanced diet.

“Most women get 10 to 12 grams per day,” she said. “You need 25 plus, 35 plus [grams] for heart health.”

“Fibermaxxing” has become a popular nutrition trend, which encourages the addition of more fiber into a daily diet.

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Nutrition experts agree this approach can boost gastrointestinal and heart health, while helping with weight management and the prevention of diabetes and certain cancers. More fiber can also help people feel fuller throughout the day, while minimizing cravings.

Experts recommend introducing fiber slowly because, for some people, adding too much right away can cause cramping, bloating and constipation.

No. 3. Incorporate regular movement

Moving your body throughout the day and getting intentional exercise is key to living longer and staying healthy, per various research and experts.

While walking is a great way to boost wellness and help with weight loss, Haver noted that it may not be enough for some individuals with certain conditions.

“A lot of women, most of my patients, are walking,” she said. “I love walking, but you really need to protect your bones and muscles, and strength training is the quickest and easiest way to do that.”

Haver encourages women to hit the gym and lift heavy weights, as it’s “actually going to serve you as you age.”

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The independence gap

Although lifespan has been increasing, Haver noted that women tend to struggle more as they age.

“Women by and large are having a rougher go in that last decade and losing their independence,” she told Fox News Digital.

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The doctor, who only sees menopausal patients, shared that “not one woman” has come into her office saying she wants to live to be 120 years old.

As many women have witnessed their mothers and aunts lose their own independence with age, Haver said her patients’ priorities have shifted from “help me live longer” to “keep me out of a nursing home.”

Women are being diagnosed more often with conditions that hinder their ability to care for themselves at home. The two most common drivers of that, Haver said, are dementia and frailty.

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“Loss of muscle mass leads to such weakness that you can’t do your activities of daily living, [and] loss of cognitive ability [means] you cannot take care of yourself,” she said.

“What’s the point of living to 120 if you are in a bed and can’t take care of yourself?”

“That’s what is driving women to make these changes — not to look a certain way or weigh a certain weight,” Haver said. “They care about staying as healthy and independent as long as possible. … I mean, what’s the point of living to 120 if you are in a bed and can’t take care of yourself?”

The expert reiterated the importance of stimulating the brain for longevity, perhaps by reading a book, learning a new skill or playing a challenging game rather than watching TV or scrolling on a phone.

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“Do something fun with your time when your brain is constantly being interactive,” she suggested. “Also, don’t isolate yourself. So often, we see the older generation tend to become more isolated.

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“Be active in your community. Join a cooking class. Do something that is going to foster your relationships so that you have a higher chance of being happier, healthier and more active as you age.”