Think More Fibre Is Always Better? Your Gut Might Strongly Disagree

Experts often say eating more fiber is good for your health. It helps with digestion, keeps bowel movements regular, and supports heart health by managing cholesterol and blood sugar levels. However, some nutrition experts are now warning against a rising trend called fibermaxxing, which involves eating large amounts of fiber in the name of better gut health.

So what exactly is fibermaxxing? It’s when people try to “max out” their fiber intake by loading up on salads, lentils, grains, and fiber powders or bars. The goal is usually to feed gut bacteria or improve digestion. But experts caution that for people with sensitive digestion, irritable bowel syndrome (IBS), or acid reflux, suddenly increasing fiber can cause more harm than good.

Too Much of a Good Thing

Fiber is an important part of a balanced diet. But when eaten in large quantities, especially without enough water, it can lead to bloating, gas, cramps, constipation, or diarrhea. According to health professionals, certain types of fiber, like inulin or chicory root, found in many fiber supplements or snack bars, can trigger symptoms in people with gut issues.

Research also shows that fiber can slow down digestion and create pressure in the stomach. This can make acid reflux worse for some people. In extreme cases, a very high-fiber diet may block the intestines or reduce how well the body absorbs important nutrients like calcium, zinc, and iron.

Common Mistakes That Can Affect Digestion

One mistake is increasing fibre too quickly. The gut needs time to adjust, and a sudden jump in fibre can overwhelm the system, especially in those with existing gut problems.

Another issue is not drinking enough water. Fibre needs fluid to move smoothly through the digestive system. Without it, stools can become hard and cause constipation.

A third mistake is relying too much on fibre supplements or processed “high-fibre” snacks. These often contain added ingredients that can irritate the gut or cause excess gas.

Lastly, eating the same high-fibre foods repeatedly can throw off the balance of gut bacteria. Experts recommend variety, as different fibres feed different types of healthy bacteria.

What Experts Recommend

The daily recommended amount of fiber for adults is around 30 grams. But most people don’t even reach 20 grams a day. So while increasing fiber is often helpful, experts say it should be done gradually and with care. Jumping from a low-fiber diet straight to high levels can shock the digestive system. It’s like expecting someone who never exercises to suddenly run a marathon.

If someone has symptoms after eating more fiber, such as cramps, bloating, or changes in bowel movements, experts suggest cutting back slightly, drinking more water, and giving the body time to adjust. In some cases, a low-fiber diet may be advised for a short time to help ease symptoms.

The bottom line from gut health experts is clear: fiber is good, but more is not always better. It’s about the right type and the right amount for your body