What's 'Fibermaxxing', risky health trend of eating too much fiber
What's the story
Fibermaxxing, a new health trend, is pushing people to consume excessive amounts of fiber in the name of wellness. However, experts warn that this fad can lead to digestive issues and nutrient deficiencies. The UK's National Health Service (NHS) recommends at least 30g of fiber daily for adults. But most Britons fail to meet this target due to the increasing consumption of ultra-processed foods (UPFs), which are low in fiber and micronutrients but high in sugar, salt, and unhealthy fats.
Dietary impact
UPFs and fiber intake
UK adults get over 54% of their daily calories from UPFs, while teenagers consume nearly 66%. As these foods are low in fiber, they replace naturally fiber-rich whole foods on our plates. This shift leads to a decrease in overall fiber intake and other essential nutrients, resulting in a population that doesn't meet its daily fiber target.
Health concerns
Risks of too much fiber
Fibermaxxing involves replacing other food groups with fiber-dense foods, supplements, or powders. This could negate the benefits of increasing fiber since no robust studies have been done on long-term fiber intakes over 40g a day. Consuming too much fiber too quickly can lead to bloating, cramping, and constipation. It can also interfere with the absorption of essential micronutrients like iron and macronutrients that provide energy for movement, repair, and adaptation.
Dietary advantages
Health benefits of recommended daily fiber intake
Despite the risks, increasing fiber in your diet has many health benefits. It supports a healthy digestive system by promoting regular bowel movements and reducing inflammatory bowel disease. Soluble fiber regulates blood sugar levels by slowing glucose absorption, making it especially helpful for people at risk of Type 2 diabetes. It also lowers LDL (bad) cholesterol, reducing heart disease risk and keeping you full longer for healthy weight management.
Cancer prevention
How to increase fiber intake safely
A high-fiber diet is also linked to a lower risk of certain cancers, especially colon cancer, by efficiently removing toxins from the body. Gradually increasing fiber intake to recommended levels through a balanced diet can provide real health benefits. However, until more research is done on the long-term effects of high fiber intake, it's best to stick with current guidelines and get it from natural sources instead of powders or supplements.