“Fibremaxxing” is a social media trend encouraging higher fibre intake to reduce colon cancer risk. While many online health fads lack scientific backing, increasing fibre is widely supported by medical evidence and promotes gut health. Dietary fibre, found in plant-based foods, is a complex carbohydrate the body cannot digest. It passes through the digestive system undigested, adding bulk to stool and nourishing beneficial gut bacteria. There are two types: soluble and insoluble fibre. Soluble fibre dissolves in water, forming a gel that slows digestion, stabilizes blood sugar, lowers LDL cholesterol, and feeds the gut microbiome. Insoluble fibre does not dissolve; it helps move waste through the digestive tract and prevents constipation. Adequate fibre intake (25–30 grams daily for adults) supports bowel health, weight management, stable energy, and reduced risk of hemorrhoids, diverticulitis, and colon cancer. However, excessive fibre can cause bloating and nutrient absorption issues. Gradual increases, whole foods, and sufficient water intake are key to balanced fibre consumption.
Health trends on that go viral on social media are often pseudoscience and nutritionists do not recommend taking health and lifestyle decisions based on what you see on Instagram. Having said that, maybe fibremaxxing is the exception. The “Fibremaxxing” trend encourages people to increase their fibre intake, to reduce the risk of colon cancer. Say what you will about social media trends and misinformation, but this one has started an important conversation about gut health.
Dietary fibre is essentially complex carbohydrates, mostly from plant-based sources, that your body cannot break down or absorb. It’s unlike other nutrients in our diet, like fats, proteins or digestible carbs, which all break down into simpler chemical forms for absorption. Fibre passes through the digestive system virtually unchanged. Fibre is essential for bulking out poop and helping it pass through the digestive tract easily. It also feeds your gut microbiome, keeping it healthy and diverse. Indians, generally, consume more fibre than Westerners because our native diets include more vegetables, fruit and unrefined cereals. However, many urban city-dwellers’ diets have become dominated by processed and pre-packaged foods due to convenience, so perhaps this is something we need to be more conscious about.
There are 2 types of fibre in your diet – soluble and insoluble in water.
Most of the food you eat contains water, and you are presumably drinking water with every meal. The soluble fibre dissolves in water and forms a gel. This gel can help slow down digestion, releasing digested carbohydrates into the bloodstream slowly. This lowers your blood sugar spike and gives you sustained energy throughout the day. Soluble fibre also feeds your gut microbiome and binds to LDL cholesterol to prevent it from being absorbed.
Insoluble fibre doesn’t dissolve in water. It doesn’t break down despite the strong stomach acids and helps move semi-digested food through the digestive tract. The right amount of insoluble fibre is essential to preventing constipation and loose stools.
The internet has been obsessed with protein for a while now, but fibre tops it in importance:
Gut biodiversity – Fibre feeds your beneficial gut bacteria, aka your gut microbiome. The more resilient and diverse your gut microbiome is, the healthier your digestive processes will be. Soluble fibre forms the substrate that your gut microbes thrive on.
Waste removal – Insoluble fibre provides structure to the stools. The fibre is necessary to make going to the bathroom easier. It also binds with excess hormones, toxins and LDL cholesterol and pushes them out of the digestive tract. If you have chronic constipation, including more fibre in your diet will help.
Keeps you full for longer – Including adequate fibre in your diet can help you stay full for longer. It helps control hunger pangs and reduces overeating. This can help with maintaining a healthy weight.
Regulates Blood Sugar Levels – Including soluble fibre in your diet helps control the rate at which glucose enters your bloodstream. It helps prevent sharp blood sugar spikes and the subsequent crash along with it. Eating sufficient fibre ensures more stable energy levels and prevents binge eating and feelings of “h-anger”.
Bowel Health – Eating a high fibre diet is associated with lower risk of haemorrhoids (swollen veins in the lower rectum and anus), diverticulitis (inflamed pouches in the colon wall) and colon cancer.
An average adult needs between 25 to 30 grams of fibre per day. The ICMR recommends about 30 grams of fibre for an adult who consumes about 2000 calories a day. That’s an approximate ratio you can follow for your caloric intake per day. If you have any pre-existing health conditions, or a family history of colon cancer, it is advisable to consult a nutritionist for a customised nutrition plan that includes the optimal amount of fibre for you.
In the spirit of fibremaxxing, some people take their fibre intake too far. When you start including more fibre in your diet, start slow. Don’t eat 2 bowls of chia seed pudding on day 1 – You will find yourself stationed in your bathroom for the rest of the day. Too much fibre can make people bloated and gassy. Depending on whether you’ve overdosed on soluble or insoluble fibre, you may have diarrhoea or constipation. Eating too much fibre can also interfere with your body’s ability to absorb calcium, zinc and iron, causing nutritional deficiencies over time.
Track your macros and aim for about 25 to 30 grams of fibre a day. If your current diet is predominantly processed foods, start with 10 to 15 grams of fibre a day and give your gut time to get used to it before you step it up. As with everything in life – start slow, listen to your body and practice moderation.
The Indian traditional diet is relatively healthy and can easily fulfil the daily fibre quota. Indians traditionally ate a variety of unrefined cereals, millets, legumes, fresh vegetables and fruit. Here are some easy swaps you can make to your current diet, to get the fibre you need:
– Instead of rotis made of maida, switch to whole wheat atta with some millet flour mixed in. You can choose ragi, bajra or jowar, as per your taste.
– If you prefer to eat rice, try switching to brown rice. Brown rice retains some of its outer husk, which is basically fibre, with beneficial micronutrients like magnesium, potassium and vitamin B. You can also swap out white rice for some red rice or amaranth seeds, which are naturally higher in fibre.
– Eat a small salad at the beginning of your meal. The salad should have some steamed or raw vegetables and some legumes. A south indian Sundal is a good example of the kind of salad you should start your meal with. Eating fibre at the beginning of your meal helps line the stomach and slow down the absorption of carbs. It also helps prevent overeating.
– At the end of your meal, don’t reach for a sweet. Eat a fruit instead. Fruit can satisfy your sweet tooth; while still delivering real nutrition to your body – They have antioxidants, essential minerals and a good dose of fibre.
– Replace processed snacks with roasted seeds and nuts. Makhana is a good option. You can still eat something satisfyingly crunchy and keep your fibre intake up at the same time.
– Don’t forget to drink enough water. When you increase your fibre consumption, you need to drink more water too!
If you’re looking to optimise your fibre intake or have concerns about your digestive health, it’s important to seek guidance from a qualified healthcare expert. The experienced gastroenterologists and dietitians at Kauvery Hospital are ready to help you make the healthiest choices for your well-being. With branches in Chennai, Hosur, Salem, Tirunelveli, and Trichy, Kauvery Hospital offers trusted care and personalised nutrition advice to support your digestive health and overall wellness.
What is Fibremaxxing and is it healthy?
Fibremaxxing is the practice of intentionally increasing dietary fibre intake to improve digestive health and overall wellness. When done gradually and within recommended limits, it can support gut health, bowel regularity, and long-term disease prevention.
How much fibre should adults consume daily?
Most adults should aim for 25 to 30 grams of fibre per day. The exact requirement may vary based on age, sex, activity level, and medical conditions. A dietitian can help determine the right amount for your needs.
What are the best high-fibre foods in an Indian diet?
Excellent sources include whole wheat, millets, brown rice, legumes, chickpeas, lentils, fruits, vegetables, nuts, seeds, and traditional dishes such as sundal. These foods provide both soluble and insoluble fibre naturally.
Can eating more fibre help prevent constipation?
Yes. Insoluble fibre adds bulk to stool and helps waste move through the digestive tract more efficiently. Drinking enough water alongside fibre is important for preventing constipation and maintaining healthy bowel movements.
Does fibre help with weight management?
Yes. Fibre-rich foods help you feel fuller for longer, reduce unnecessary snacking, and support appetite control. They can be a useful part of a balanced weight-management plan when combined with healthy eating habits and physical activity.
Can too much fibre be harmful?
Yes. A sudden increase in fibre intake may cause bloating, gas, abdominal discomfort, constipation, or diarrhoea. Extremely high fibre intake over time may also affect the absorption of certain minerals such as iron, zinc, and calcium.
When should I consult a doctor about my fibre intake?
Seek medical advice if you have persistent digestive symptoms, chronic constipation, inflammatory bowel disease, unexplained weight loss, a family history of colon cancer, or difficulty tolerating high-fibre foods. Personalized guidance may be necessary.
Kauvery Hospital is globally known for its multidisciplinary services at all its Centers of Excellence, and for its comprehensive, Avant-Grade technology, especially in diagnostics and remedial care in heart diseases, transplantation, vascular and neurosciences medicine. Located in the heart of Trichy (Tennur, Royal Road and Alexandria Road (Cantonment), Chennai (Alwarpet, Radial Road & Vadapalani), Hosur, Salem, Tirunelveli and Bengaluru, the hospital also renders adult and paediatric trauma care.
Chennai Alwarpet – 044 4000 6000 • Chennai Radial Road – 044 6111 6111 • Chennai Vadapalani – 044 4000 6000 • Trichy – Cantonment – 0431 4077777 • Trichy – Heartcity – 0431 4077777 • Trichy – Tennur – 0431 4022555 • Maa Kauvery Trichy – 0431 4077777 • Kauvery Cancer Institute, Trichy – 0431 4077777 • Hosur – 04344 272727 • Salem – 0427 2677777 • Tirunelveli – 0462 4006000 • Bengaluru – 080 6801 68011
