Health
Not all fiber is created equal — doctors share which kinds truly support longevity
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Fiber is known to be a crucial part of a healthy diet, promoting fullness and gut health.
As trends like “fibermaxxing” make high-fiber eating more popular, understanding the best sources is increasingly important for individual health, according to nutritionists.
Longevity expert Peter Attia, a Stanford University physician based in Austin, Texas, spoke about how fiber aligns with a healthier lifestyle in a sneak peek of his newest “Ask Me Anything” episode of “The Peter Attia Drive” podcast.
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People who engage in a beneficial habit, such as eating a high-fiber diet, tend to do “many other healthy things,” according to the doctor.
“They might be exercising more, they’re much less likely to smoke, they’re probably getting more sleep,” he said. “You are very likely to be capturing other healthy habits when you’re trying to simply measure one thing.”
As trends like “fibermaxxing” make high-fiber eating more popular, understanding the best sources of fiber is increasingly important for individual health, according to nutritionists. (iStock)
For this reason, it can be difficult to “disentangle” fiber’s specific effects, Attia said, since people who eat more fiber also tend to consume other beneficial plant nutrients and make generally healthier lifestyle choices.
Different types of fiber
Different types of fiber are known to function differently in the body, according to Attia.
“There are lots of things that are classified as fiber, [and] a wide range of physical properties that a particular fiber might have, but these different properties produce different effects on the body,” he said.
“Some fibers provide primarily microbiome support because they’re actually fermented by gut microbiomes. Some fibers can improve blood sugar … and others simply bulk up stool.”
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Soluble fiber dissolves in water, while insoluble fiber does not — and each type plays a different role in digestion.
Insoluble fiber includes vegetables, the skin of fruits, whole grains and bran, according to Attia. It will remain “largely intact” as it moves through the digestive system, adding stool bulk, reducing constipation and supporting regular bowel movements.
Insoluble fibers are not fermented by gut bacteria, but they stimulate the gut lining to release water and mucus, which “dilutes toxins in the colon” and speeds up “intestinal transit,” the doctor said.
Vegetables typically contain more fiber than other options, according to the doctor. (iStock)
Most soluble, or viscous, fiber can absorb water and create a gel in the gut, which can lead to slower gastric emptying, reduce blood sugar spikes and potentially 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, which is a plant most often consumed as a supplement.
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Some soluble fibers belong to a subgroup called fermentable, or prebiotic, fibers. These fibers are broken down by gut bacteria to produce short-chain fatty acids (SCFAs) — compounds such as butyrate that help support gut health, regulate pH, improve metabolism and reduce inflammation, according to various studies.
“My mantra is ‘baby steps’ whenever I introduce fiber … a little at a time goes a long way.”
Fermentable fibers are found in foods like beans, pectin and inulin, as well as in prebiotic sources such as onions, garlic, asparagus and chicory root. They’re also present in certain resistant starches, including green bananas, legumes, and cooked, starchy foods like potatoes, rice and pasta.
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Resistant starches, while fermentable, are not soluble, Attia noted. They are categorized into several types:
- RS1: Found in whole grains, seeds and legumes
- RS2: Found in raw potato starch, unripe bananas and maize (corn) starch (commonly used in fiber supplements)
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In most diets, a mix of fiber types is consumed. Plant-based foods — especially those with skins, along with oats, beans and legumes — tend to be the richest sources, Attia shared.
Beans don’t contain any single comitant fiber, but are high in fiber overall, said Attia. (iStock)
Benefits of high-fiber diets
Some key benefits of a high-fiber diet include satiety and weight management, glycemic control, cardiovascular health and colorectal cancer prevention, Attia said.
Robin DeCicco, a certified holistic nutritionist in New York, shared with Fox News Digital in a previous interview that increasing fiber intake can be “quite beneficial.”
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“Everything from gastrointestinal health to cardiovascular health, weight management, prevention of diabetes and certain cancers, to feeling fuller throughout the day and minimizing cravings for sugars and starches, are all major benefits of fiber intake,” she said.
“Not all fibers do the same things, and they don’t all do them equally well,” the doctor said. (iStock)
As health is individualized, DeCicco warned that those with pre-existing gastrointestinal conditions could experience complications by introducing too much fiber at once.
“If your system is not used to fiber, and you start to overload, you can easily become bloated, get cramps and have constipation,” she said.
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It’s “easier on the stomach” to spread it out, since fiber can bulk up in the stomach and cause a back-up, according to DeCicco.
“This is why it’s especially important to incorporate fiber slowly,” she said. “My mantra is ‘baby steps’ whenever I introduce fiber to any client. A little at a time goes a long way toward long-term health.”
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The U.S. is in the thick of flu season, with many states reporting “moderate to very high activity” of influenza-like illness, according to the CDC.
With influenza A (H3N2), or subclade K, making up a large portion of the circulating viruses, doctors emphasize the importance of getting the most recent flu vaccinations, staying at home while sick and washing hands frequently, among other prevention tactics.
If you’ve been exposed to or infected with influenza, here’s what to know about how long the virus is transmissible.
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“You are typically contagious with the flu for five to seven days after symptoms start,” Dr. Samantha Picking, the Massachusetts-based senior director of immunizations at Walgreens, told Fox News Digital.
“However, some groups remain contagious for longer periods. Young children and people with weakened immune systems can spread the virus for more than seven days, sometimes extending to two weeks or longer.”
The U.S. is in the thick of flu season, with many states reporting “moderate to very high activity” of influenza-like illness, per the CDC. (iStock)
It’s a myth that people can’t be contagious until they experience symptoms, according to Picking.
“The flu is most contagious during the first three to four days after symptoms appear,” she said. “However, you can begin spreading the virus a day before feeling ill and may remain contagious for up to a week or longer.”
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The incubation period — the time between exposure to the virus and when symptoms start — is typically two days, though it can range from one to four days, the pharmacist added. People with mild symptoms can still spread the flu.
“The vaccine still provides protection against serious illness resulting from the subclade K variant that seems to be going around,” a doctor told Fox News Digital. (iStock)
For anyone who is starting to feel sick or has been around someone who has the flu, Picking recommends limiting contact with others to avoid spreading the virus.
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“To be safe and prevent spreading the virus, stay home until you’re fever-free for at least 24 hours without using fever-reducing medicine,” Picking advised. “For most healthy adults, this typically corresponds to five to seven days after symptoms begin.”
People can take extra precautions, like masking, for a few days after returning to normal activities, she added.
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“However, use your best judgment and consult a healthcare professional if you’re unsure whether you’re well enough to leave the house,” she added. “If your other symptoms aren’t improving, or you generally still feel ill, it’s wise to stay home and practice good hand hygiene.”
Young children and people with weakened immune systems may be able to spread the virus to others for a longer time period, sometimes for up to 14 days, according to the pharmacist.
“Stay home until you’re fever-free for at least 24 hours without using fever-reducing medicine.”
Picking noted that a cough can linger for weeks after other symptoms have abated. “While a lingering cough is not necessarily a sign that you’re still contagious, it’s considerate to mask up and practice good cough etiquette when around others,” she advised.
Some antiviral medications, when initiated early on, can shorten how long someone is contagious with the flu.
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“These medications work best when started within two days of seeing symptoms,” Picking noted. Anyone who is interested in antivirals should speak with a healthcare provider or pharmacist for personalized guidance.
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Flu symptoms can include fever, chills, headache, fatigue, cough, sore throat and runny nose.
Subclade K has been detected as the culprit in rising global cases, causing more intense symptoms and higher risk of spread.
The flu is most contagious during the first three to four days after symptoms appear, a pharmacist said. (iStock)
“It’s becoming evident that this is a pretty severe variant of the flu,” Dr. Neil Maniar, professor of public health practice at Boston’s Northeastern University, previously told Fox News Digital. “Certainly, in other parts of the world where this variant has been prevalent, it’s caused some severe illness, and we’re seeing an aggressive flu season already.”
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“The vaccine still provides protection against serious illness resulting from the subclade K variant that seems to be going around,” he added.
Angelica Stabile contributed reporting.
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Chicago health officials are warning residents to be alert for symptoms of meningococcal disease after several recent infections were reported in adults across the city.
Seven cases of Neisseria meningitidis infections have been identified since mid-January, according to the Chicago Department of Public Health.
Two people have died as a result of the infection, the department said.
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Health officials have traced close contacts for all confirmed cases and provided preventive antibiotics to those who may have been exposed.
Meningococcal disease is caused by Neisseria meningitidis, a type of bacteria that can infect the bloodstream or the lining of the brain and spinal cord, according to Cleveland Clinic.
Chicago health officials are warning residents to watch for symptoms of meningococcal disease after seven infections were reported in the state. (iStock)
Transmission occurs through saliva and mucus during close or prolonged contact, such as sharing drinks, kissing, or being exposed to coughs and sneezes.
While cases remain relatively rare, meningococcal disease continues to pose a serious public health risk nationwide.
The Centers for Disease Control and Prevention reported 503 confirmed and probable cases in the U.S. in 2024, based on preliminary data.
Infection is passed from person to person through saliva and mucus, usually during prolonged close contact. (iStock)
Symptoms of meningococcal disease can include fever, headache, nausea and vomiting, diarrhea, sensitivity to light, a stiff neck, and a skin rash that may appear as dark spots or bruising, per Cleveland Clinic.
Other signs may include confusion, irritability, difficulty walking, joint or muscle pain, and loss of appetite.
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“Chicago sees up to 10 to 15 meningococcal infections each year, typically concentrated around the winter months,” the department noted.
The disease most often affects seniors as well as adolescents and young adults, Chicago health officials said.
Symptoms can range from fever and headache to vomiting, diarrhea, and a rash that appears dark or bruised, Cleveland Clinic noted. (iStock)
To reduce risk, state guidelines recommend getting the meningococcal vaccine beginning at ages 11 or 12, with a booster dose at 16.
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Meningococcal disease is treated with antibiotics, and doctors often begin immediate treatment if the illness is suspected because it can progress rapidly, Cleveland Clinic stated.
Patients with severe cases may also need additional treatments such as IV fluids, oxygen, blood pressure medications, or surgery to treat damaged tissue.
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Anyone who develops symptoms or believes they may have been exposed is urged to seek medical care promptly. Health experts stress that early treatment is critical.
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