TikTok's Fibremaxxing: Eat Your Way to Better Health?

A growing trend on TikTok, dubbed 'Fibremaxxing,' promotes simple dietary tricks to significantly increase daily fibre intake. Influencers suggest topping meals with seeds, retaining fruit skins, and incorporating beans into dishes. This trend emerges as a critical public health issue, with a 2023 survey revealing that 96% of people in the UK fail to reach the recommended 30g of fibre daily, averaging only about 19g.

Adequate fibre consumption is vital for reducing the risk of serious health conditions, including heart disease, stroke, type 2 diabetes, and colon cancer. It also plays a crucial role in maintaining a healthy gut microbiome. Experts emphasize that low fibre intake represents a substantial dietary risk globally. Fibre is categorized into insoluble, aiding digestion and preventing constipation, and soluble, which promotes satiety and helps manage blood sugar and cholesterol levels.

While a 'food-first' strategy is advised, the article reviews various high-fibre supplements, including capsules, powders, gummies, snack bars, food toppers, and drinks. Many supplements are noted for their high cost per day and potential side effects like bloating. For instance, psyllium husks, a form of soluble fibre, received a high rating for easing constipation, while others, like inulin-based gummies and sodas, were cautioned against due to potential digestive upset and added ingredients.

Experts advocate for prioritizing whole foods such as wholegrains, fruits, vegetables, nuts, and pulses for fibre intake. These foods are also rich in essential vitamins and minerals. For example, a 7g daily increase in fibre intake could lower the risk of diseases like heart disease and cancer by up to 9%, and higher intake is associated with a reduced risk of dementia.