Different fiber types offer unique gut health and other benefits, expert says

Fiber is known to be an important part of a healthy diet, and promotes fullness and satiety Gut health.

As trends like “fibermaxxing” make eating high-fiber foods more popular, understanding the best sources is becoming increasingly important for individual health, according to nutrition experts.

Longevity expert Peter Attia, a Stanford University physician based in Austin, Texas, talked about how fiber aligns with the body. A healthier lifestyle In a sneak peek at his latest “Ask Me Anything” episode of “The Peter Attia Drive” podcast.

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People who practice a beneficial habit, such as eating High-fiber dietShe tends to do “a lot of other healthy things,” according to the doctor.

“Maybe they’re exercising more, they’re less likely to smoke, and they’re probably getting more sleep,” he said. “You’re much more likely to pick up other healthy habits when you simply try to measure one thing.”

As trends like “fibermaxxing” make eating high-fiber foods more popular, understanding the best sources of fiber is becoming increasingly important for individual health, according to nutrition experts. (Istock)

For this reason, it may be difficult to “separate out” the specific effects of fiber, Attia said, because people who eat more fiber also tend to consume other beneficial phytonutrients and generally make better diets. Healthier lifestyle choices.

Different types of fiber

It is known that different types of fiber work differently in the body, according to Attia.

“There are a lot of things that are classified as fibres. [and] “A wide range of physical properties that a particular fiber may have, but these different properties produce different effects on the body.”

“Some fibers primarily provide microbial support because they are actually fermented by gut microbes. Some fibers can improve blood sugar…others simply The bulk of the stool“.

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Soluble fiber dissolves in water, while insoluble fiber does not, and each type plays a different role in the digestion process.

Insoluble fiber includes vegetables, fruit peels, Whole grains And bran, according to Attia. It will remain “substantially intact” as it moves through the digestive tract, increasing stool bulk, reducing constipation and supporting regular bowel movements.

The doctor said insoluble fiber is not fermented by gut bacteria, but stimulates the intestinal lining to release water and mucus, which “dilutes toxins in the colon” and speeds up “intestinal transit.”

Vegetables typically contain more fiber than other options, according to your doctor. (Istock)

Most soluble or viscous fibers can absorb water and form a gel in the intestines, which can slow stomach emptying and reduce gastric emptying. High blood sugar And perhaps lower cholesterol levels, according to Attia.

Some examples of soluble fiber include pectin (found in fruits), beta-glucan (found in whole oats), and psyllium husk, a plant often consumed as a supplement.

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Some soluble fiber belongs to a subgroup called fermentable or prebiotic fiber. This fiber is broken down by gut bacteria to produce short-chain fatty acids (SCFAs) — compounds like butyrate that help support gut health, regulate pH, improve metabolism and reduce inflammation, according to various studies.

“My motto is ‘baby steps’ whenever you introduce fiber…a little at a time goes a long way.”

Fermentable fiber is found in foods such as beans, pectin and inulin, as well as in prebiotic sources such as onions, garlic, asparagus and chicory root. It is also found in some resistant starches, including green bananas, legumes and cooked starchy foods such as potatoes, rice and pasta.

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Attia pointed out that resistant starches, although fermentable, are insoluble. They are classified into several types:

• RS1: Found in whole grains, seeds and legumes
• RS2: Found in raw potato starch, unripe bananas, and cornstarch (commonly used in fiber supplements)

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In most diets, a combination of fiber types is consumed. Plant foods — especially those containing lignans, along with oats, beans and legumes — tend to be the richest sources, Attia said.

Attia said that beans do not contain any single accompanying fiber, but they contain a high percentage of fiber in general. (Istock)

Benefits of diets rich in fiber

Some of the main benefits of a high-fiber diet include satiety and Weight managementBlood sugar control, cardiovascular health and colorectal cancer prevention, Attia said.

Robin DiCicco, a New York-based certified holistic nutritionist, shared with Fox News Digital in a previous interview that increasing fiber intake can be “extremely beneficial.”

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“Everything from digestive health to… Cardiovascular health“Weight control, prevention of diabetes and some cancers, feeling full throughout the day and reducing cravings for sugars and starches are all major benefits of eating fiber,” she said.

“Not all fibers do the same things, and not all do them equally well,” the doctor said. (Istock)

Because health is individual, DeCicco cautioned that those with pre-existing digestive conditions may risk complications by introducing too much fiber at one time.

“If your system isn’t accustomed to fiber, and it starts to overload, you can easily get bloating, cramps, and constipation,” she said.

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It’s “easier on the stomach” to spread it, because fiber can build up in the stomach and cause bloating, according to DeCicco.

“That’s why it’s especially important to incorporate fiber slowly,” she said. “My motto is ‘small steps’ when introducing fiber to any client. A little at a time goes a long way Long term health“.