The fibremaxxing phenomenon: When too much of a good thing goes wrong

When you go through the wellness section of social media platforms like TikTok, you might notice that a new group of health gurus is promoting something called "fibremaxxing".

- BIJU DHARMAPALAN

These influencers promote fibre as the "new protein" and encourage their followers to take excessive amounts of it, often to levels that dietitians would find unpleasant. They do this by presenting their followers with bowls of beans, handfuls of supplements, and high expectations for their daily consumption.

Videos featuring heaping bowls of lentils, piles of whole-grain bread, and smoothies fortified with spoonfuls of fibre supplements are typically posted on social media platforms by influential individuals. To enhance digestion, nourish gut bacteria, alleviate constipation, and even alleviate symptoms of irritable bowel syndrome (IBS), many people strive to consume daily fibre intakes that are far higher than the recommended 25-30 grammes, often even increasing it to 50 grammes or more.

Fibremaxxing, on the other hand, is a perfect example of taking solid dietary advice and pushing it to potentially detrimental extremes, as is the case with many different health trends that have emerged on social media channels.

The fibre gap is real

To grasp the origins of the fibremaxxing trend, it's beneficial to comprehend the role of fibre. Fibre is a type of carbohydrate; however, in contrast to starch or sugar, it remains indigestible in the small intestine. Instead, it reaches the large intestine, which nourishes our gut bacteria.

The bacteria in question decompose fibre into short-chain fatty acids (SCFAs), advantageous substances associated with decreased inflammation, enhanced gut barrier function, and potentially even better mental health. Fibre plays a mechanical role in our digestive system. It retains moisture, increases stool volume, and facilitates the smooth passage of waste—a natural defence against constipation. Individuals experiencing constipation-dominant IBS frequently discover that enhancing their fibre consumption provides significant relief.