Fiber is known to be an important part of a healthy diet, promoting satiety and gut health.
As high-fiber diets grow in popularity with trends like FiberMax, understanding the optimal sources of fiber for an individual’s health is becoming increasingly important, nutritionists say.
Peter Attia, a longevity expert and Stanford University physician based in Austin, Texas, spoke about how fibers work in harmony with the human body. healthier lifestyle In a preview of the latest episode of the podcast “The Peter Attia Drive” called “Ask Me Anything.”
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A person who practices beneficial habits, such as eating. high fiber dietDoctors say they tend to do “a lot of other healthy things.”
“They’re exercising more, they’re much less likely to smoke, and they may be sleeping more,” he said. “If you just try to measure one thing, you’re very likely to end up adopting other healthy habits.”
Because of this, it can be difficult to “untangle” the specific effects of fiber, Attia said. This is because people who eat more fiber tend to also take in other beneficial phytonutrients and are more likely to get more beneficial nutrients in general. healthier lifestyle choices.
According to Attia, it is known that different types of fibers have different functions in the body.
“There are many things that can be classified as dietary fiber, [and] “The wide range of physical properties that a particular fiber can have has different effects on the body depending on the different properties,” he said.
“Some fibers primarily provide microbiome support because they are actually fermented by the gut microbiome. Some fibers can improve blood sugar levels, while others simply improve blood sugar levels. bulk up stool. ”
Soluble dietary fiber dissolves in water, while insoluble dietary fiber does not. And each type plays a different role in digestion.
Insoluble dietary fiber is found in the skins of vegetables and fruits, whole grain According to Atia, it is also called fusuma. It remains “almost intact” as it travels through the digestive system, increasing stool volume, reducing constipation, and supporting regular bowel movements.
Insoluble fiber is not fermented by gut bacteria, but it stimulates the intestinal lining to release water and mucus, which “dilutes toxins in the colon” and facilitates “intestinal transit,” the doctor said.
Most soluble or viscous fibers can absorb water and form a gel in the intestines, which can slow gastric emptying and slow gastric emptying. blood sugar spike According to Attia, it may lower cholesterol levels.
Examples of soluble fiber include pectin (found in fruits), beta-glucan (found in whole grain oats), and psyllium husk, a plant most commonly consumed as a supplement.
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Some soluble fibers belong to a subgroup called fermentable fibers or prebiotic fibers. These fibers are broken down by gut bacteria to produce short chain fatty acids (SCFA). Compounds such as butyrate that can help support gut health, regulate pH, improve metabolism, and reduce inflammation, according to various studies.
Fermentable fiber is found in foods such as beans, pectin, and inulin, as well as prebiotic sources such as onions, garlic, asparagus, and chicory root. They are also found in certain resistant starches, such as green bananas, legumes, and cooked starchy foods such as potatoes, rice, and pasta.
Resistant starch is fermentable, but not soluble, Attia points out. They are classified into several types.
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Most meals include a combination of different types of fiber. Plant-based foods, especially those with skins, oats, beans and legumes, tend to be the richest sources, Attia said.
The main benefits of a high-fiber diet include feeling full and weight managementbeneficial for blood sugar control, cardiovascular health and colorectal cancer prevention, Attia said.
Robin DeCicco, a certified holistic nutritionist in New York, said in a previous Fox News Digital interview that increasing your fiber intake can be “very beneficial.”
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“From gastrointestinal health cardiovascular healthweight management, preventing diabetes and certain cancers, feeling full throughout the day and minimizing sugar and starch cravings are all big benefits of fiber intake,” she said.
DeCicco cautioned that health conditions vary from person to person, so people with a history of gastrointestinal illness may experience complications if they consume too much fiber at once.
“If your body isn’t used to fiber and starts to overload it, you can easily become bloated, have cramps, and become constipated,” she says.
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According to DeCicco, fiber is “easier on the stomach” when spread out, since it can become bulky in the stomach and cause reflux.
“This is why it is especially important to introduce fiber slowly,” she said. “My philosophy when introducing fibers to clients is ‘baby steps.’ A little at a time can have a big impact.” long term health. ”
