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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No sex for the win? This was the advice given to this year’s NBA champions.
New York Knicks owner James Dolan addressed the now-champs as they headed into the playoffs in April 2026, acknowledging their high potential to eventually win the championship.
“I don’t know if you understand what it would mean for you to win a championship this year … It would be life-changing,” he said. “It will stick with you the rest of your lives, and if you don’t win, you’ll be thinking about it the rest of your lives.”
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As Dolan’s inspirational speech to the team went on, he explained how the next 10 weeks would require each player to make sacrifices – watching their diets, getting proper sleep and perhaps even abstaining from sex.
“You need sacrifice and you need to eliminate all the distractions around you,” he said.
Jalen Brunson of the New York Knicks celebrates with the Bill Russell NBA Finals Most Valuable Player Award trophy and Knicks owner James Dolan after defeating the San Antonio Spurs in Game Five of the 2026 NBA Finals at Frost Bank Center in San Antonio, Texas, on June 13, 2026. (Gregory Shamus/Getty Images)
“I had this idea that maybe you should give up sex for the next 10 weeks,” the owner said. “You don’t have to give up sex for the next 10 weeks – but, like the Spartans … They denied themselves, so that they can have an edge. Get the edge.”
This received a few snickers from the team, and Dolan responded, “Don’t tell [your wives and girlfriends] you’re not going to have sex and don’t tell them it was my idea. But let them know what this is going to be like … and how they’re going to have to sacrifice, too.”
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Dr. Anna Elton, licensed marriage and family therapist and clinical sexologist in Massachusetts, confirmed that this belief has been around for centuries, dating back to the ancients Spartans and early Olympic competitors.
Avoiding sex can preserve energy, increase aggression and sharpen focus, according to Elton.
The theory behind abstaining from sex for better athletic performance supports that it can preserve energy, increase aggression and sharpen focus. (iStock)
But modern research has found little evidence that consensual sexual activity negatively impacts strength, endurance, reaction time or athletic performance when it occurs at least 10 hours before competition, the doctor countered.
However, “activity very close to competition may affect recovery measures,” she added. What may be more important, according to Elton, is the psychological value of abstinence.
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“Choosing to abstain can reinforce discipline and total commitment to a larger goal,” she said. “In those cases, the advantage may come more from mindset and focus than from any physical effect.”
“Whether the sacrifice is alcohol, social activities, favorite foods or sex, the message is often the same: ‘We are all in.’”
New York Knicks guard Jalen Brunson celebrates with teammates after the Knicks defeated the San Antonio Spurs in game five of the 2026 NBA Finals at Frost Bank Center in San Antonio, Texas, on June 13, 2026. (Geoff Burke/Imagn Images)
The science of abstinence
This discussion has historically focused on men, which Elton said is often based on “misconceptions about testosterone and energy depletion.”
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“Research has not demonstrated that normal sexual activity causes a meaningful decline in athletic performance, and concerns about testosterone depletion have not been consistently supported by the evidence,” she said.
“For women, sexual activity may have additional benefits related to stress reduction, emotional regulation and relationship satisfaction.”
Abstaining from sex for athletic performance may create a sense of discipline, minimize distractions, maintain focus on training and reinforce a team culture centered on sacrifice and commitment, experts say. (iStock)
In a separate interview with Fox News Digital, Dr. Anthony Puopolo, a men’s health expert and lead medical provider for RexMD, echoed Elton’s assessment that research largely does not support abstinence as a performance enhancer.
This is despite a small amount of evidence that suggests engaging in sexual activity within two hours of competition could pose a risk to cardiovascular recovery.
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“Unfortunately, nearly all studies (99%) have been conducted in males aged 20 to 40, so there is virtually no data on female athletes, older athletes or diverse populations,” said the Puerto Rico-based expert. “We know what to tell the Knicks, but we are not sure what to recommend for the New York Liberty.”
Importance of connection
Elton said abstinence may still offer psychological benefits for some competitors. “For some athletes, it can become part of a pre-competition ritual that enhances confidence,” she told Fox News Digital.
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Some other potential benefits of sexual activity include stress reduction, improved sleep, mood enhancement, emotional connection with a partner and relief from performance-related tension.
“Strong, supportive relationships are associated with better psychological resilience, which can be valuable during high-pressure competitions,” Elton said.
“One of the most overlooked performance advantages may be having a supportive relationship waiting at home,” a doctor said. (iStock)
“Ultimately, there is no universal rule,” she went on. “What helps one athlete perform at their best may not help another.”
Elton stressed that sleep, recovery, nutrition, stress management and support from loved ones are universal performance boosters.
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“Athletes devote tremendous attention to training their bodies, while overlooking the importance of their personal relationships,” she cautioned. “A supportive partner can be one of the greatest assets during a demanding season.”
“If competition requires temporary sacrifices, make those decisions together and keep communication open.”
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Eliminating sugar from your diet may seem like the key to healthy eating, but research suggests it could have unintended effects on digestive health.
A study presented at ENDO 2026, the Endocrine Society’s annual meeting, suggests that a total lack of sucrose, or table sugar, may harm gut health and disrupt the body’s natural metabolism.
To explore how the total absence of dietary sugar impacts the body, researchers at the Dasman Diabetes Institute in Kuwait City conducted a 16-week study on two groups of mice. Both groups were placed on a low-fat diet, but with one critical difference.
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One group consumed a low-fat diet that included a standard amount of sucrose, while the other group ate a low-fat diet that was completely sugar-free, according to the study’s press release.
Throughout the trial, the scientists monitored a wide variety of physiological factors, including the animals’ weight, glucose tolerance, insulin sensitivity, hormone levels, internal inflammation and the specific composition of their gut bacteria.
A total lack of dietary sugar can cause imbalances in the gut bacteria and lead to signs of fatty liver disease, even without any weight gain, researchers said. (iStock)
The study outcome suggested that completely removing sugar caused several unexpected health problems.
“Completely removing sucrose from a low-fat diet may unexpectedly disrupt gut health and promote inflammation and metabolic dysfunction,” Rasheed Ahmad, principal scientist and head of the Immunology & Microbiology Department at the Dasman Diabetes Institute, said in the release.
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Even though the mice on the sugar-free diet did not gain any extra weight compared to the control group, their internal health indicators deteriorated.
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The animals that lacked sucrose developed an imbalance in their gut microbes and increased inflammation within the intestines and liver.
They also showed signs of poor glucose regulation, insulin resistance and cellular changes associated with fatty liver disease, according to the research.
Future dietary guidelines may shift away from strict, absolute sugar bans and instead focus on overall gut health through balanced nutrition. (iStock)
“The findings suggest that complete removal of sucrose from a low-fat diet may negatively affect gut microbiota and metabolic health,” Ahmad concluded.
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While the risks of high-sugar diets are well-established, the researchers noted that little attention has been given to the effects of completely eliminating sugar from low-fat meals.
Scientists say these new findings highlight that dietary carbohydrates play a valuable role in supporting balance between the immune system and the gut microbiome.
Completely cutting sucrose from a low-fat diet can unexpectedly trigger gut inflammation and disrupt the metabolism, experts say. (iStock)
Because this research was conducted on mice over a relatively short 16-week period, further clinical trials are necessary to determine whether a completely sugar-free diet causes the same gut and liver inflammation in humans.
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Additionally, the study focused specifically on removing sucrose from low-fat meals, meaning the results might not apply to people eliminating sugar while following higher-fat or ketogenic eating plans, the researchers noted.
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The team believes that future dietary guidelines may shift away from strict, absolute sugar restrictions and instead place a greater emphasis on maintaining a diverse, healthy population of gut bacteria through balanced nutrition.
“In the long term, these findings could help improve strategies for preventing and managing metabolic disorders, fatty liver disease and chronic inflammatory conditions,” Ahmad said.
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