7 Health benefits of fibremaxxing and how to build a high fibre diet | Dr Karan Rajan
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Why is fibre maxing the latest health trend?
I'm Dr. Rupee and on this show I help you feel more in control of your health through food and lifestyle medicine. Fiber maxing is everywhere right now, but it could be a trend that actually is doing some good. However, like most things in nutrition, it's not simple. There are different types of fibers doing different things, and more of one type isn't necessarily better. So today, we're doing a deep dive into fiber and the benefits to your brain, inflammation, menstrual health, and even fertility. Why fermentability and solubility. Should be on your radar and which foods to focus on. And there's no one better to have this conversation with than Dr. Karen Rajan, surgeon, author, and one of the most trusted voices online when it comes to gut health.
If you're listening to this and thinking you're getting enough fiber, this might inspire you to mix it up. And if you struggle with bloating when you eat more, we've got some tips for you too. Alongside Karen's top tip for the best. Best time to eat fiber in the day. Dr. Karen, why is everyone fiber maxing right now? Um what can it supposedly do for your health?
I think the question is, what can't it do for your health? You know, I I'm maybe a bit biased here, but I'm firmly of the belief that there is not much that fiber can't do directly or indirectly in terms of pathways in the body to improve your health. So why is everyone fibermaxing You know, it's trending, it's going viral on social media platforms, but I think this is one of the few trends that actually is rooted in evidence and it's probably one of the few social media trends that won't send you to the hospital.
Yeah. I mean, in terms of fiber maxing, what do people mean by it? Yeah. Yeah,
I mean we as humans and on social media, we like to be very polarized and binary in our outputs. You know, it's extremes always. Yeah. Extreme restrictions, extreme add-ons, you know, like let's get two hundred grams of protein or no protein. You know, it's there's no middle ground or nuance. Fiber maxing, the connotation of that on social media is just how much fiber can you pack in in one day? And a lot of it I see Seems to be based around like chia seeds. Let's just ram the chia seeds in our chia seed pudding. There's some problems with fiber maxing the way it is now because people are focusing so much on the total number of grams of fiber and not focusing on a diversity of different fiber types, which in my opinion is arguably as important because it gives you different types of fiber.
But also, if you're coming from a low Low fiber baseline, you're putting yourself at risk of some gut symptoms, bloating, cramps, constipation if you don't have enough water with it. So there is a microbiome and colon adjustment that's needed if you're starting from basically no or little fiber and fiber maxing.
Yeah, gotcha. I mean, I guess this fibre maxing trend is addressing uh a very clearly recognized deficit in our diets, particularly in the UK and the US, right? Um I think I'm right in saying that most of us, ninety six percent of us, aren't reaching the NHS thirty grams of fibre a day target.
Yeah, a lot of these government guidelines, they say thirty grams a day, but I feel that's based on quite outdated epidemiology. I think it's good baseline to aim for, but I feel that should be the minimum. So yeah, I mean, 95-96% of people are not getting them the current recommended guidelines. And they're also just not getting the different sources of fiber and different types of fiber that ferment in different different areas and you know uh that paired with the fact that we're seeing colorectal cancer rates specifically in under fifties go up. go
up
for the first time in a while. So that's also quite worrying. And we know that one of the biggest, easiest levers we've got to reduce our colon cancer risk is not being fibre deficient. So that's also why there's more hype and focus on fibre.
We've mentioned fiber a number of times now. How would you describe fiber to to a noob? Like what what is the actual definition of it?
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Chapters
8 chapters
1
Why is fibre maxing the latest health trend?
0:00–5:25
2
What exactly is dietary fibre and how does it work in the gut?
5:25–10:14
3
How does fibre impact brain health, inflammation and hormones?
10:14–19:29
4
Is 30 g of fibre per day enough, and what does the dose‑response curve show?
19:29–28:09
5
Why is fibre diversity important and how do different fibres ferment in the colon?
28:09–36:23
6
How does the body adapt to increased fibre and what causes bloating?
36:23–43:54
7
What are the best high‑fibre foods to include in a daily diet?
43:54–57:56
8
When is the optimal time of day to consume fibre for maximum benefit?
57:56–1:05:17
Speakers
1 identifiedMore from The Doctor's Kitchen Podcast
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