Latest news with #fibermaxxing
Daily Mail
8 hours ago
- Health
- Daily Mail
Top doctor reveals life-saving trio of daily foods that could ward off bowel cancer
A top doctor has detailed the cheap store cupboard essentials that can dramatically boost fibre intake—a key way to beat bowel cancer, according to experts. In an Instagram video, viewed 1.1 million times, Dr Karan Rajan, a surgeon working in NHS hospitals, dubbed his simple method 'fibermaxxing'. He said: 'If you want easy ways to fibermaxx with stuff you already have in your kitchen, I am going to show you just how simple it is.' Research shows that fibre—the indigestible parts of plants that aid digestion—plays a key role in preventing bowel cancer. Bowel Cancer UK estimates that a lack of the nutrient is behind 28 per cent of all cases in the UK—yet just nine per cent of adults eat the recommended 30g a day. The doctor suggests eating a combination of ingredients that are each five grams worth of fibre. The list he provides includes: 50g of pistachios or almonds, 80g of raspberries, 100g of frozen peas, 100g of hummus, 50g of dark chocolate and 75 grams of lentils. He also recommends fruits like an apple, avocado or a pear a day to boost fibre intake, adding: 'Combining any three for a fibre rich meal would be 15g of fibre.' View this post on Instagram A post shared by Dr Karan Rajan (MRCS MBBS BSc) (@drkaranrajan) He continues: 'When you stack fibre like this you are [also] getting it from three different sources all of which provide different phytonutrients, polyphenols and prebiotic fibres. 'These all have different impacts on your gut microbiome and their own special skill set.' Fibre is a type of carbohydrate in plants, but unlike sugar and starch it isn't absorbed by the body. Instead, it keeps the gut healthy and functioning properly. The nutrient is found in wholegrain cereals, beans, pulses, nuts, seeds, and fruit and vegetables. Research published earlier this year by experts at the University of California San Diego suggested that E-coli infections—a foodborne infection that damages the gut— is behind the rise in bowel cancer cases. Experts have previously told the Mail on Sunday that fibre could help protect against the infection blamed for the rise in cases. Dr Alasdair Scott, a gut specialist and science director at Selph—a health-testing firm —says high fibre intake is one of the few ways to counteract harmful in the gut. 'There's not much people can do if the bacteria does contribute to early onset colon cancer,' he says. 'But we do know that a high-fibre diet can protect against the type of mutation that causes tumours to develop.' Bowel cancer is on the rise in younger adults, even as rates fall among older generations. People born in 1990 are three times more likely to develop bowel cancer than those born in the 1950s, according to global research. In the UK, the disease kills nearly 17,000 people a year. While the vast majority of cases still occur in over-50s, around five per cent now affect adults aged 25 to 49—and that figure is steadily climbing. The main symptoms include changes in toilet habits, such as softer stools, diarrhoea or constipation. Going more or less often than usual, blood in the stool, or a feeling that you still need to go even after just going, can also be warning signs. Cancer Research UK estimates that more than half—54 per cent—of bowel cancer cases are preventable. Known risk factors include a diet low in fibre, eating too much red or processed meat, and obesity.
Health Line
28-05-2025
- Health
- Health Line
Can TikTok's ‘Fibermaxxing' Trend Help You Lose Weight? What Experts Think
'Fibermaxxing' is TikTok's latest nutrition trend emphasizing fiber intake during meals and snacks. Nutrition experts say fibermaxxing can provide numerous health benefits, including weight loss and a reduced risk of certain chronic diseases. Older adults and those with certain health conditions should consult with their doctor before increasing fiber intake. If you don't normally eat a lot of fiber, build up slowly to avoid gastrointestinal upset. TikTokers are bulking up — not at the gym, but in the produce aisle. The latest viral nutrition trend is ' fibermaxxing,' which has influencers cramming their shopping carts with fiber-rich veggies, beans, and whole grains. Advocates say fibermaxxing offers more than just digestive perks. By nourishing gut bacteria and supporting hormone balance, maximizing your fiber intake could help regulate mood and promote weight loss. The trend is also linked to improved blood sugar and cholesterol levels, which could lower the risk of chronic conditions like type 2 diabetes (T2D), heart disease, and even some cancers, including colorectal cancer. But is more always better when it comes to fibrous roughage? Healthline spoke with dietitians to learn more about the benefits and potential pitfalls of fibermaxxing. What is fibermaxxing? Kara Landau, RD, of the Gut Feeling Consultancy and nutrition advisor to the Global Prebiotic Association, explained that fibermaxxing focuses on consciously adding more fiber to your meals and snacks throughout the day to ensure that you are getting enough. 'Compared to many of the unsafe and not scientifically supported dietary trends that sweep across social media, fibermaxxing at its essence is actually a very positive direction for people's eating patterns to go,' she told Healthline, 'and is aligned with common dietary advice offered by many registered dietitians and health care professionals.' Landau noted that dietary fiber recommendations generally vary by age and sex. However, the range is generally from 25 to 38 grams per day, with the lower end for females and the higher end for males. These numbers go down slightly for adults over 50, she added. Dahlia Marin, RDN, LD, CGN, CEO at Married to Health, further clarified the fiber needs of older adults. She said adult males over 50 only need 30 grams per day, while adult females in this age group only need 21 grams per day. Children require anywhere from 14 to 25 grams of daily fiber, depending on age and sex, she said. Fiber may promote weight loss, lower chronic disease risk Consuming adequate dietary fiber is associated with various health benefits. For instance, fiber supports healthy digestion and feeds the beneficial bacteria in your gut, Landau explained. This, in turn, can help regulate hormones, including those that influence mood and body weight. Fiber also helps manage blood sugar and cholesterol levels, making it a valuable resource for potentially reducing the risk of chronic conditions like type 2 diabetes and heart disease. 'Dietary fiber has also been seen to play a protective role against some cancers,' Landau said. Indeed, high fiber intake is associated with a decreased risk of colorectal cancer. Who should avoid fibermaxxing? High fiber diets may not be suitable for everyone, particularly those with certain health conditions. Those who are older than 50, have health conditions like short bowel syndrome, pelvic prolapse, and others may feel worse on a high fiber diet, Marin said. If you meet any of these criteria, you should consult with your doctor before increasing your fiber intake. 'People with existing gut conditions like irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), inflammatory bowel disease (IBD), and more may need to temporarily reduce their fiber intake, then add more fiber to their diets slowly and strategically to prevent any adverse gut symptoms,' Marin advised. She additionally suggested that a reverse elimination diet may be beneficial in order to increase tolerance and allow time for gut healing. 'Generally, this trend is a great idea to encourage increased fiber intake, therefore preventing future gut issues, however, it may not be appropriate for everyone,' Marin said. How to boost your fiber intake Marin said you can add more dietary fiber to your diet by simply increasing the amount of plant foods you consume. 'Aim to have at least one fiber-rich food with each meal and snack,' she suggested. Some of Marin's favorite high fiber foods include: kiwi chia dragon fruit whole grains beans and legumes carrots blueberries sweet potatoes oats kale broccoli avocados Landau added that if you're looking at packaged foods that promote higher fiber levels, you'll want to read the label to ensure that there is a range of ingredients that could be providing the fiber rather than one isolated fiber at the top of the ingredient list. Some examples to look out for include: soluble corn fiber chicory root inulin polydextrose 'This is recommended to both prevent digestive troubles as well as help promote the feeding of a range of probiotics in your gut that all preferentially consume and thrive off different prebiotic fiber sources,' she explained. Landau further noted that older adults who have built up a tolerance may be able to receive benefits from a higher fiber intake, provided that the fiber is coming from a variety of whole foods, including: vegetables fruits whole grains legumes lentils nuts seeds 'I would recommend people do not simply look at the number of grams of fiber in any product, but rather the diversity in fibers, coming from different sources, and offering both soluble and insoluble fibers to mitigate digestive distress,' she said. If you're just starting to increase your fiber intake, you should also increase your water consumption. This will help keep your digestive tract moving so you can pass any undesirable gas or bloating, Landau said. Experts say most people may benefit from fibermaxxing Fibermaxxing may be trending on TikTok, but the science behind it holds water. Boosting your daily fiber intake may offer a wide range of health benefits, from better blood sugar management and improved digestion to hormone balance and even chronic disease prevention. Fiber also promotes satiety, which can promote weight loss and healthy weight management. Experts agree that most people could benefit from eating more plant-based, fiber-rich foods. However, jumping into a high fiber lifestyle without preparation can backfire, especially for people with sensitive guts, those taking certain medical conditions, or adults over 50. The key is to personalize your approach: increase fiber gradually, drink more water, and prioritize a variety of whole food sources. Labels can help, but diversity in fiber types — from fruits and veggies to legumes and grains — matters more than the grams alone. Before you follow the trend, listen to your gut — literally. With a bit of strategy, fibermaxxing can be a smart, sustainable upgrade to your daily routine rather than a rough ride through your digestive system.
