Health & Beauty

Trend Tiktok #Fibermaxxing: Eat a lot of fiber but be careful

Quoc Duong DNUM_AEZAIZCACF 11:51

The #Fibermaxxing trend on TikTok encourages increasing fiber intake to lose weight and improve digestion. However, eating too much can also be counterproductive.

Increase fiber, Tiktok trend #Fibermaxxing about diet

Protein has been a social media star for the past year, but now another nutrient is taking over TikTok: fiber. Trending#FibermaxxingIncreasing your daily fiber intake is becoming popular, with videos sharing fiber-rich meals like chia seed bowls, vegetable salads, and whole-grain dishes.

TikTok users tout benefits like reducing bloating, aiding digestion, weight management, and improving gut health. Dietitian Mia Syn calls fiber “the new version of protein” in the current wave of healthy eating.

Trend Tiktok #Fibermaxxing: Ăn nhiều chất xơ nhưng cần cẩn thận

How much fiber per day is enough?

According to the United States Department of Agriculture's Dietary Guidelines:

Women under 50 should consume 25–28 grams of fiber per day

Men under 50 should consume 31–34 grams

However, according to Harvard Health, the average American consumes only 10–15 grams per day – less than half the recommendation. In fact, only 5% of the US population meets the recommended fiber intake.

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Low fiber intake is linked to many health problems such as heart disease, type 2 diabetes, certain cancers and digestive disorders.

Where should I get fiber?

Experts recommend getting fiber from natural foods instead of pills. Foods rich in fiber include:

Whole grains like oats, brown rice

Seeds like chia seeds, flax seeds

Fresh fruits like apples, raspberries, blackberries

Vegetables like cauliflower, green beans, green vegetables

Beans such as lentils, black beans

Additionally, you should consume both types of fiber:

Soluble fiber: helps reduce cholesterol and stabilize blood sugar

Insoluble fiber: aids bowel movements and prevents constipation

Do not abuse: Eating too much is also counterproductive.

Although #Fibermaxxing is quite safe, adding fiber too quickly or exceeding the necessary amount can cause digestive disorders.

Some common signs include:

Flatulence

Stomach-ache

Diarrhea or constipation

Reduced absorption of nutrients such as calcium

The warning level is about 70 grams of fiber/day, which is much higher than the recommendation for normal people. To avoid negative reactions, increase fiber intake gradually, while drinking enough water to aid digestion.

How to start #Fibermaxxing safely

Harvard Health recommends that you:

Gradually increase fiber intake: add one fiber-rich serving each week

Observe your body's reaction before increasing further.

Prioritize natural foods instead of relying on functional foods

Combine with a healthy lifestyle, including exercise and drinking enough water

Fiber is an essential nutrient that plays a vital role in digestion and overall health. However, like any other nutrition trend, #Fibermaxxing should be based on scientific understanding and moderation. Supplementing properly will bring long-term benefits – but if you overdo it, it can be “too much of a good thing”.

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Trend Tiktok #Fibermaxxing: Eat a lot of fiber but be careful
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