A new health trend called “fibermaxxing” is gaining popularity on social media among those focused on improving their health. It promises benefits like better gut health, weight loss, and clearer skin. The trend involves consuming much more dietary fiber than usual — sometimes between 70 and 100 grams a day. People often increase fiber intake through a combination of fiber-rich foods and supplements like psyllium husk, inulin, and resistant starch powders.
But is such a large increase in fiber really good for you? Experts warn it might do more harm than good.
Nutritionist Ramya Dhanas from Bengaluru says many clients try fibermaxxing after watching social media videos encouraging very high fiber intake. However, she stresses that eating only high-fiber foods is not a balanced or safe approach. A typical Indian high-fiber diet includes whole pulses such as moong, rajma, and chana; millets like bajra, jowar, and ragi; fibrous vegetables such as spinach, bhindi, and carrots; and fruits like guava and apples with skin.
Many people following fibermaxxing add chia or flaxseeds and psyllium husk to boost fiber even more. Dhanas explains that a traditional meal like dal-chawal with vegetables, millet rotis, and sprout salads can provide about 40 grams of fiber daily. But she warns that fiber must be increased gradually and paired with plenty of water. Without this, it can cause stomach problems.
Experts also caution that fibermaxxing is based on partial truths and might backfire. Dr. Sonal Asthana, Lead Consultant of HPB & Liver Transplant Surgery, says modern diets often lack fiber, which can cause bowel issues and increase colon cancer risk. However, fiber is not absorbed in the gut. Too much fiber can block absorption of important micronutrients and cause gas and bloating.
Asthana adds that Indian diets usually have enough fiber, but with the rise of refined carbs and Western-style eating, bowel cancer and inflammatory bowel disease are becoming more common in India. He warns against overdoing any nutrient, including fiber, protein, or carbohydrates, as excess can lead to health problems.
Metabolic health coach Shashi Iyengar says fiber is important for digestion but consuming too much can worsen symptoms like bloating, constipation, and IBS, especially in people who already have gut issues.
The Indian Council of Medical Research recommends adults consume 25 to 35 grams of dietary fiber daily. Fibermaxxing often encourages people to double or triple that amount.
Experts agree that increasing fiber should be done carefully and as part of a balanced diet. Iyengar points out that focusing only on fiber ignores other key issues like insulin resistance, seed oils, and processed carbs that affect gut health and weight.
He also notes that too much focus on fiber can lead people to eat less nutrient-rich protein, causing deficiencies in vitamin B12, zinc, and other nutrients, especially for vegetarians and vegans. For some, reducing fiber has actually helped improve digestion and metabolic health.
In short, fiber is important, but more is not always better. A balanced diet and attention to overall health are crucial.
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