Why 'Fiber-Maxing' Could Be Riskier Than You Think for Your Health

Health experts in the UK advise adults to eat at least 30 grams of fiber each day. Yet most Brits fall short of this target, partly due to the growing popularity of ultra-processed foods. A new trend called 'fiber-maxing' is now emerging—but it comes with potential downsides. Fiber plays a key role in keeping the body healthy. It aids digestion, stabilises blood sugar, lowers harmful cholesterol, helps control appetite, and may even reduce the risk of some cancers. However, many people struggle to hit the recommended 30-gram daily intake.

Ultra-processed foods (UPFs) are a major reason for this shortfall. These products often contain little fiber but are packed with sugar, salt, and unhealthy fats. As UPFs take up more space in diets, whole foods like fruits, vegetables, and whole grains—natural sources of fiber—are being pushed aside. Some have turned to 'fiber-maxing,' a trend where people focus heavily on high-fiber foods, supplements, or powders while cutting back on other food groups. But this approach can backfire. Eating too much fiber—especially more than 40 grams a day—can lead to bloating, cramps, constipation, and even poor nutrient absorption. A sudden spike in fiber intake may also cause uncomfortable gas. Instead of extreme measures, nutritionists suggest a gradual increase in fiber through a balanced diet. Simple changes, like adding whole grains, beans, nuts, and vegetables to meals and snacks, can help most people reach their daily goal without side effects.

Reaching the 30-gram fiber target is achievable with small, steady dietary adjustments. Cutting back on ultra-processed foods and choosing whole, fiber-rich alternatives can improve long-term health. But going overboard with fiber supplements or drastic changes may do more harm than good.