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Fiber Fiesta: Uncovering the Fiber Superstars for a Healthier Life
15 Nov
Summary
- Fiber types have different effects on the body
- Soluble fiber can improve blood sugar and cholesterol
- Fermentable fibers support gut health and reduce inflammation
As of November 15, 2025, the trend of "fibermaxxing" has made high-fiber eating more popular. However, not all fiber is created equal, and understanding the best sources is crucial for individual health, according to nutritionists.
Longevity expert Peter Attia, a Stanford University physician, explains that different types of fiber have varying effects on the body. Soluble fibers can absorb water and create a gel in the gut, leading to slower gastric emptying, reduced blood sugar spikes, and potentially lower cholesterol levels. Fermentable, or prebiotic, fibers are broken down by gut bacteria to produce compounds that support gut health, regulate pH, improve metabolism, and reduce inflammation.
Insoluble fibers, found in vegetables, fruit skins, whole grains, and bran, remain largely intact as they move through the digestive system, adding bulk to stool and supporting regular bowel movements. A mix of fiber types, especially from plant-based sources, is recommended for optimal health benefits, including satiety, weight management, glycemic control, cardiovascular health, and colorectal cancer prevention.
