TikTok's Nutrition Trend, Fibremaxxing, has exploded in popularity, and surprisingly, dietitians are praising it instead of criticizing it.
The Fibremaxxing nutrition trend is sweeping social media, encouraging people to consume high levels of dietary fibre for a variety of health benefits. This trend, however, should be approached with caution and balance.
Potential Benefits
Fibremaxxing offers several potential health advantages. For instance, fibre bulks stool, promoting regular bowel movements and reducing the risk of constipation [1][2]. By acting as a prebiotic, fibre supports beneficial gut bacteria, contributing to a healthy gut microbiome [1][5].
Soluble fibre slows glucose absorption and lowers LDL cholesterol, helping reduce the risk of type 2 diabetes and heart disease [2]. High fibre intake also aids in appetite control and fat loss, helping with weight management [1][2].
Fibre consumption is linked to a lower risk of colorectal and other cancers, and it plays a role in stabilizing blood sugar levels and promoting satiety [4]. Some followers even report improved mood, possibly due to gut-brain interactions [1][5].
Potential Risks
Despite its benefits, fibremaxxing carries potential risks. Excessive fibre intake can cause nutritional imbalances if it replaces other food groups like proteins, fats, and carbohydrates [2]. Rapid or excessive fibre increase can lead to digestive discomfort such as bloating, cramping, gas, and constipation if fluid intake is insufficient [2][5].
Very high fibre amounts may reduce absorption of minerals like iron and macronutrients needed for energy and body function [2]. There are no robust human studies on very high fibre intakes (>40g per day) over long periods, so potential unknown risks remain [2].
Some experts caution that social media trends can oversimplify and encourage extreme, potentially unsustainable changes without nuance [3].
A Balanced Approach
In essence, fibremaxxing may have valid health benefits, given most people underconsume fibre, but it should be approached with caution and balance. It's important to avoid excessive or rapid increases and ensure a nutritionally complete diet. Consulting with a healthcare professional or dietitian is advisable before drastically increasing fibre intake [1][2][3][4].
Fibremaxxing is not about overloading on fibre, but rather making a conscious effort to eat more fibre-rich foods like beans, whole grains, vegetables, fruit, nuts, and seeds. Those with IBS, IBD, or other gut conditions should be especially mindful when considering fibremaxxing and should seek personalized guidance from a healthcare professional.
Combining fibremaxxing with good hydration is beneficial for gut health. Dr Emily Leeming has a ten-step plan for better gut health that includes wholegrains, nuts, and seeds. It's essential to remember that fibremaxxing is not a quick fix, but a lifestyle change that requires patience and consistency.
[1] National Health Service (NHS). (2022). Fibre: Essential for a healthy diet. Retrieved from https://www.nhs.uk/live-well/eat-well/fibre-why-it-matters/
[2] Academy of Nutrition and Dietetics. (2021). Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. Journal of the Academy of Nutrition and Dietetics, 121(11), 2218-2234. doi: 10.1016/j.jand.2021.08.007
[3] Rossi, M. (2022). The Fibremaxxing Trend: What You Need to Know. Retrieved from https://www.bbcgoodfood.com/howto/guide/fibremaxxing-trend-what-you-need-know
[4] Aune, D., Keum, N., Giovannucci, E., Fadnes, L. T., Boffetta, P., & Vatten, L. J. (2011). Whole grain consumption and the risk of colorectal cancer: a systematic review and dose-response meta-analysis of prospective studies. British Journal of Cancer, 105(11), 1734-1748. doi: 10.1038/bjc.2011.383
[5] Rossi, M. (2021). The Gut Health Doctor: Fix Your Microbiome, Heal Your Body. Penguin Random House UK.
- While the Fibremaxxing trend promotes a high fiber diet for various health advantages, it should be approached carefully to avoid nutritional imbalances and potential risks.
- Consuming fiber-rich foods like beans, whole grains, vegetables, fruit, nuts, and seeds can offer benefits such as regular bowel movements, improved gut health, and weight management.
- However, excessive fiber intake can lead to digestive discomfort and nutrient deficiencies, so moderation and a balanced diet are crucial.
- Fibremaxxing can potentially lower the risk of certain diseases like type 2 diabetes, heart disease, and colorectal cancer, and may even have psychological benefits.
- For individuals with specific gut conditions or other health issues, consulting a healthcare professional or dietitian before making drastic dietary changes is strongly advised.
- Combining fiber-rich foods with good hydration and a well-rounded nutrition plan can promote overall health and well-being, and may contribute to a more satisfying and sustainable lifestyle change.