If social media is to be believed, everything about our health and lifestyle needs to be optimized or “maxxed”. We’ve already seen sleepmaxxing, watermaxxing, and sunmaxxing – and now, people are maxxing out their fiber intake too. But is that really necessary?
What is fiber?
Fiber is a type of carbohydrate that can’t be easily digested and absorbed by the body, and comes in two forms. The first is soluble fiber; found in foods such as oatmeal, beans, and blueberries, this type of fiber dissolves in water and forms a gloopy gel-like substance in the stomach. As it passes through the large intestine, it can be fermented by bacteria.
The other type is insoluble fiber, which can’t be dissolved in water. This is typically found in wholegrain foods, legumes, fruits with edible skins, seeds, and leafy greens.
There’s a significant body of evidence to suggest that fiber is good for our health, with soluble fiber known to help control blood sugar and cholesterol, and insoluble fiber helping to keep our bowel movements regular by speeding up the movement of food through the digestive system. Both types can also leave us feeling fuller for longer.
Fiber has also been associated with a lower risk of multiple diseases and health problems, including type 2 diabetes, heart disease, constipation, and certain types of cancer.
What is fibermaxxing? And do we really need to be doing it?
So, we know that fiber is good for us. We also know that many people aren’t getting enough of it; according to the USDA’s 2020-2025 Dietary Guidelines for Americans, more than 90 percent of women and 97 percent of men aren’t meeting the recommended daily intakes for dietary fiber. As a result of the potential health implications of such low intake, this has resulted in fiber being deemed “a dietary component of public health concern.”
To some, the solution to this problem might be fibermaxxing – but what exactly is that?
“Fibermaxxing is slang for eating tons of fiber, either meeting or exceeding the daily recommendations,” registered dietitian Steph Grasso told Good Morning America. “Protein has always gotten the spotlight, but with colon cancer rates increasing, people are becoming more aware of their low fiber intake and trying to maximize it.”
The potential health benefits are clear, but straying outside the realm of the recommended daily intake – which is 14 grams (0.5 ounces) of fiber per 1,000 calories consumed – isn’t necessarily a good idea.
First and foremost, nutritional needs are individual – what’s right for one isn’t always right for everybody. There are some medical conditions and circumstances, for example, where people might need to avoid a high-fiber diet. This can include people who’ve just had surgery on their stomach or intestines, those with Crohn’s disease or ulcerative colitis who are experiencing a flare up, or as part of preparation for a colonoscopy.
Fibermaxxing might also have some rather uncomfortable downsides. Rather than taking a “go hard or go home” approach to introducing more fiber to your diet, the key is instead to do it gradually. Otherwise, there’s a good chance you’ll be flying down the fast lane to Windy City – and we don’t mean Chicago.
To try and prevent bloating and gas – as well as possible diarrhea or constipation – it’s recommended to add a bit of fiber to each meal, and build it up over the course of a few weeks. As you do so, make sure to drink enough water, as that can also help reduce the chances of fiber causing you stomach problems.
It’s also important that it remains part of a balanced diet; fiber can be filling, so fibermaxxing could potentially come at the expense of other important food groups.
The bottom line
It’s important to remember that everyone reacts to fiber differently – what gives you the runs might see someone else all bunged up. So, when it comes to fibermaxxing, it’s probably not the best idea to follow the exact same diet as your favorite wellness influencer – they might be spending more time on the toilet than you know.
All “explainer” articles are confirmed by fact checkers to be correct at time of publishing. Text, images, and links may be edited, removed, or added to at a later date to keep information current.
The content of this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of qualified health providers with questions you may have regarding medical conditions.
Source Link: Fibermaxxing: Valid Health Hack Or A Fast Pass To Flatulence?