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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Research continues to uncover new details on how fasting may help extend life.
A new study published in the journal Nature Communications investigated how intermittent fasting can boost longevity in small worms often used in aging research.
Researchers from the University of Texas Southwestern Medical Center in Dallas compared worms that were fed normally to those that underwent a 24-hour fast in early adulthood and were then fed again, according to a press release.
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The scientists measured a variety of factors, including stored fat, gene activity related to fat metabolism and lifespan.
The results showed that the life-boosting benefit did not depend on the fasting itself but on the body’s behavior after eating again.
Experts say sustainability is key when choosing a long-term weight-loss strategy. (iStock)
Study lead Peter Douglas, associate professor of molecular biology and a member of the Hamon Center for Regenerative Science and Medicine at UT Southwestern, suggested that these discoveries “shift the focus toward a neglected side of the metabolic coin – the re-feeding phase.”
“Our data suggest that the health-promoting effects of intermittent fasting are not merely a product of the fast itself, but are dependent on how the metabolic machinery recalibrates during the subsequent transition back to a fed state,” he said.
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“Our findings bridge a gap between lipid metabolism and aging research,” he added. “By targeting aging, the single greatest risk factor for human disease, we move beyond treating isolated conditions toward a preventive model of medicine that enhances quality of life for all individuals.”
Lauri Wright, director of nutrition programs at the University of South Florida’s College of Public Health, called this a “high-quality” study that adds an “important nuance to how we think about fasting and longevity.”
Intermittent fasting typically involves limiting meals to an eight-hour daily window or fasting every other day. (iStock)
The benefits of the refeeding phase after fasting were “especially interesting,” Wright, who was not involved in the study, told Fox News Digital.
“The researchers showed that longevity was linked to the body’s ability to turn off fat breakdown after fasting, allowing cells to restore energy balance,” she reiterated.
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“From a scientific standpoint, that’s a meaningful shift because it suggests fasting is not just about burning fat, but about metabolic flexibility.”
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Fasting may support longevity through triggering metabolic switching, enhancing cellular repair and stress resistance and improving markers like insulin sensitivity, research shows.
Limitations and cautions
Although this study provides “important insight” on the power of refeeding, Wright noted that the findings should be approached with caution, as the study was done on worms and cannot always be translated to humans.
“Additionally, it explains how a process might work in a controlled lab condition rather than real-world eating behaviors,” she added as a limitation. “Finally, the study is short-term and doesn’t give us the long-term translation on lifespan outcomes.”
The review found intermittent fasting was barely more effective than doing nothing, according to the study authors. (iStock)
Wright cautioned that fasting is “not a magic solution for longevity, and how you eat overall matters more than when you eat.”
“I advise, first and foremost, to focus on diet quality, including a variety of fruits and vegetables, healthy fats and minimally processed foods,” she said.
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For those who are considering fasting, it’s better to stick with a moderate plan — like a 12- to 14-hour overnight fast — rather than going to extremes, Wright said. After fasting, she recommends focusing on well-balanced meals.
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Several groups of people should be cautioned against fasting, according to Wright, including those with diabetes who are on insulin or hypoglycemic medications, those who are pregnant or breastfeeding, anyone with a history of eating disorders and older adults at risk of malnutrition.
Anyone considering intermittent fasting should consult with a doctor before starting.
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More than three million people travel to undergo cosmetic surgery each year, statistics show — but the potential savings come at a cost.
Most people opting to pursue this so-called “medical tourism” are chasing budget-friendly price tags.
International surgeries, such as hair transplants in Turkey, can cost as little as $4,000 to $5,000 compared to $20,000 to $30,000 in the U.S., but often come with extreme risks, according to board-certified plastic surgeon Dr. Sheila Nazarian of California.
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The doctor recently joined Lisa Brady on the “The FOX News Rundown” podcast to discuss the rising trend of medical tourism. One of the biggest risks, she said, is the lack of safety regulations in popular destinations like Mexico and Turkey.
As demand spikes in these medical tourism “mills,” there have been reports of non-medically trained staff performing procedures like hair transplants.
Most people opting to pursue “medical tourism” are chasing budget-friendly price tags. (iStock)
“I’ve heard that they [international clinics] are even recruiting people who maybe were taxi drivers and then putting them through their own training program … to become hair transplant technicians,” Nazarian said. “That’s how high the demand has become.”
In the U.S., medical school graduates are granted a “physician and surgeon” license, which means doctors — including pediatricians or OB-GYNs — can legally perform cosmetic surgeries, even if they didn’t receive specialized training for those procedures during residency, Nazarian noted.
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Instead of pinching pennies, the doctor recommended paying whatever amount is necessary to ensure quality treatment.
“People think of it as, you know, going to the mall. … It’s surgery, and surgery has risks,” she said. “You need to be with someone who not only can perform a beautiful surgery, but who can handle possible complications well.”
“You need to ask them: ‘What was your residency training in? And if you wanted to, would you be allowed to do this procedure in a hospital?’”
Aftercare is another critical factor in the success and safety of a cosmetic procedure, as the doctor emphasized that 20% of a surgical result depends on post-operative care.
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This can be difficult or even impossible to manage when a doctor is in a different time zone, she cautioned, or if the clinic disappears shortly after the procedure.
Nazarian also noted the importance of addressing the psychological component of plastic surgery, noting that no procedure will fix underlying unhappiness. The doctor said she uses screening questionnaires to ensure that patients are truly seeking self-improvement rather than a “cure” for deeper issues.
International surgeries, such as hair transplants in Turkey, can cost as little as $4,000 to $5,000 compared to $20,000 to $30,000 in the U.S., but often come with extreme risks. (iStock)
“If you’re not already generally very content with your life, a knife in my hand is not going to bring you there,” Nazarian said.
“The analogy I always give is you don’t want a paisley couch — you want a neutral couch and you can put paisley pillows on it,” she said, noting that a procedure should “make you look normal, God-given, athletic. And then you can change your clothes when the trends come and go.”
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Samuel Golpanian, M.D., a double board-certified plastic surgeon in Beverly Hills, said he has also seen an increasing number of patients undergoing cosmetic procedures abroad, sometimes with “devastating consequences.”
“The key is being extremely careful before embarking on this journey.”
“I’ve seen a wide range of complications, including infections, poor wound healing, significant scarring and tissue necrosis (skin death),” he told Fox News Digital. “These complications often lead to prolonged pain, ongoing medical problems, and significant additional costs to repair the damage.”
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Golpanian said he’s treated patients who received unsafe or non-medical-grade injectable materials, which can lead to serious long-term health issues.
One surgeon said he’s treated patients who received unsafe or non-medical-grade injectable materials, which can lead to serious long-term health issues. (iStock)
“I’ve also seen damage to underlying structures, asymmetry and results that are extremely difficult — sometimes impossible — to correct.”
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“That said, I’ve also seen some good outcomes, so it’s not all bad,” he noted. “The key is being extremely careful before embarking on this journey.”
Quick tips for safe ‘medical tourism’
Fully vet the surgeon. “Most surgeons will provide information about their education and training, but it’s important not to accept these claims at face value,” Golpanian said. “Verify them directly by contacting the institutions where they trained.”
Ask for references from prior patients. Ideally, it’s best to get references from U.S.-based patients who can speak candidly about both their experience and their results, the surgeonsaid.
Think beyond the cost. Golpanian emphasized the adage “you get what you pay for.” “Cost should take a back seat to experience, training, judgment and proven results,” he advised.
Be cautious about relying on before-and-after photos. These can be selective or even enhanced, Golpanian warned.
Keep aftercare in focus. “Make sure the practice emphasizes comprehensive follow-up care and has a clear, realistic post-operative plan in place.”
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