'Fibermaxxing' is trending—here's why that could be a problem

In recent times, a new health trend called "fibermaxxing" has gained popularity online, promoting the idea of consuming extremely high amounts of dietary fiber in the name of wellness. While fiber is undeniably an essential part of a balanced diet, the surge in excessive fiber intake may pose health risks. Typically, dietary guidelines such as those from the NHS recommend that adults consume at least 30 grams of fiber daily, with children and teenagers requiring less. However, new trends suggest that some individuals aim to consume between 50 to 100 grams daily, often through supplements or fiber powders.

This escalating intake can be problematic, especially if it replaces other vital food groups such as proteins, carbohydrates, and fats. Ultra-processed foods, which are low in fiber and essential nutrients but high in sugar, salt, and unhealthy fats, have become dominant in many diets, contributing to fiber deficiency. Studies indicate that increased consumption of ultra-processed foods correlates with decreased fiber intake and overall nutrient deficiencies. To support health, natural plant-based foods rich in fiber, like whole grains, fruits, vegetables, and nuts, are the best sources.

One concern with fibermaxxing is the potential for displacing other nutritious foods, leading to a diet that may lack essential nutrients. Consuming excessive fiber rapidly can cause bloating, cramping, constipation, and gas, especially if not balanced with adequate water intake. It can also interfere with the absorption of key micronutrients such as iron, thereby impacting overall health.

Despite these concerns, benefits of dietary fiber are well established. Adequate fiber intake helps regulate blood sugar levels, lowers LDL cholesterol, and supports digestive health. A high-fiber diet has also been linked to a reduced risk of colon cancer and other health issues. Experts recommend increasing fiber gradually within current guidelines and prioritizing natural sources over supplements or powders.

Overall, while increasing fiber intake is beneficial, moderation and balance are crucial to avoid potential health risks associated with excessive consumption. Replacing a balanced diet with large quantities of fiber, especially through supplements, may do more harm than good. It’s advisable to follow evidence-based guidelines and maintain a varied diet that includes whole grains, vegetables, nuts, and seeds to support long-term health.