Protein gets the hype. Fat has made a comeback. Carbs? Constantly debated. When it comes to fiber, the unglamorous, often overlooked component of a healthy diet—is quietly holding the key to several of your body’s essential functions. When you don’t get enough of it, things start to go wrong—slowly, silently, and sometimes dangerously.

Over 90% of American adults and children don’t consume the recommended daily intake of fiber, according to a study in The Journal of Nutrition. That gap is more than just a dietary shortfall it’s a threat to your digestion, heart, metabolism, immunity, and long-term well-being.

Fiber is a type of carbohydrate that your body can’t digest. Unlike other carbs that break down into sugar, fiber passes through your system mostly intact. It comes in two forms:

Soluble fiber, which dissolves in water and forms a gel-like substance in your gut. This slows digestion, stabilizes blood sugar, and traps cholesterol.

Insoluble fiber, which bulks up your stool and helps food move smoothly through your digestive tract.

Both are crucial and both are found naturally in fruits, vegetables, legumes, whole grains, nuts, and seeds. That’s important because the fiber added to processed foods known as “isolated fiber”, doesn’t work the same way.

Sure, it may help with basic regularity, but isolated fiber lacks the antioxidants, phytonutrients, and anti-inflammatory compounds that come naturally packed in whole plant foods.

When Fiber Is Missing, Your Gut Knows First

One of the most obvious signs you’re not getting enough fiber? You’re not pooping regularly. Constipation—defined as having fewer than three bowel movements a week—can often be traced to low fiber intake.

Without enough insoluble fiber, your stool lacks bulk. And without that bulk, your intestines struggle to move waste through efficiently. That can leave you bloated, sluggish, and uncomfortable.

The solution isn’t just to add more fiber overnight—doing so too quickly can backfire, leading to gas and cramping. Instead, increase it gradually and drink plenty of water to help the fiber do its job effectively.

Skipping Fiber Can Strain Your Heart

Fiber isn’t just about digestion—it’s also about protecting your heart. Soluble fiber, found in foods like oats, flaxseeds, and apples, plays a direct role in lowering LDL (bad) cholesterol by capturing it in your gut and escorting it out through your waste.

In a large-scale European study published in the European Journal of Clinical Nutrition, people who consumed at least 27.5 grams of fiber daily had a 20% lower risk of dying from heart disease than those who ate 17.5 grams or less.

That’s not surprising. Diets rich in fiber tend to replace processed foods high in saturated fat and added sugar—the very culprits behind rising cholesterol and heart disease risk.

Your Blood Sugar Becomes a Rollercoaster

Eating mostly refined carbs—think white bread, pasta, and sugary snacks—can send your blood sugar spiking and crashing. Without fiber to slow the breakdown of carbs into glucose, you’re left riding an energy rollercoaster that fuels cravings, fatigue, and mood swings.

Soluble fiber slows the absorption of sugar into your bloodstream, creating a more stable energy curve. This isn’t just helpful for people managing diabetes—it’s beneficial for anyone looking to maintain steady energy and avoid the crash that comes after a sugar high.

Over time, a low-fiber, high-sugar diet can lead to insulin resistance and, eventually, type 2 diabetes. And it all starts with how you build your plate.

Fiber Fuels the Immune System

Here’s where it gets even more interesting: fiber doesn’t just feed you—it feeds your gut bacteria, which play a critical role in immunity. A fiber-rich diet helps beneficial bacteria flourish, producing short-chain fatty acids (SCFAs) that lower inflammation and support a healthy immune response.

When you lack fiber, your gut microbiome becomes imbalanced. The “good” bacteria starve, while less helpful microbes thrive. That can compromise your body’s ability to fight infections and may even increase your risk of certain cancers, like colorectal cancer.

Prebiotic fibers—found in onions, garlic, oats, bananas, asparagus, and apples—are especially important for keeping your gut flora healthy and diverse.

A Fiber Deficit Can Fuel Weight Gain

Another underappreciated benefit of fiber? It helps you feel full, naturally and without added calories. That’s because fiber slows digestion, which prolongs satiety and reduces the urge to snack mindlessly.

When your diet is heavy in refined carbs and low in fiber, your body digests food quickly and sends out hunger signals sooner. That makes it harder to manage portion sizes and cravings, especially for sugary and fatty foods.

Plus, because fiber isn’t digested, it technically has zero calories. So foods high in fiber—like lentils, vegetables, whole grains, and fruits—deliver fewer calories than they appear to, helping support weight management.

In contrast, ultra-processed foods low in fiber are directly linked to rising obesity rates, as highlighted in a 2019 review in Obesity and Nutrition. Countries that eat more whole foods and less processed junk, like those in the Blue Zones, consistently report better health outcomes and longer lifespans.

A common mistake? Thinking that any food with “fiber” on the label is automatically healthy. Many processed foods—like high-protein snack bars, fortified cereals, and fiber-added yogurts contain isolated fibers such as inulin, wheat dextrin, or chicory root extract.

These may help with feeling full or going to the bathroom, but they don’t offer the same cardiovascular, metabolic, or immune benefits as naturally occurring fiber in whole foods. The Journal of the Academy of Nutrition and Dietetics confirms that these added fibers don’t improve cholesterol or blood sugar regulation the way whole food fibers do.

So yes, you might check off your fiber quota with a processed product—but your body won’t reap the same rewards.

Fiber isn’t a “nice to have” nutrient, it’s a daily essential. It impacts how your body digests food, manages blood sugar, protects your heart, balances weight, supports your immune system, and even prevents disease. Yet most people simply aren’t getting enough.

If you take one thing away from this: focus on real, whole foods. That means loading up on vegetables, fruits, legumes, nuts, seeds, and whole grains not relying on fiber-fortified processed snacks to do the heavy lifting.

Start small, add berries to your breakfast, swap white rice for quinoa, toss beans into salads, or snack on a handful of almonds. Your body and your future health will thank you.

Tiktok fibremaxxing wellness trend: There is no shortage of wellness trends online that claim to transform your health, but a new one has taken over social media with a focus on gut health. It’s called “fibremaxxing,” and its premise is simple: eat more fibre to improve digestion, metabolism, immunity, and lower the risk of disease. On TikTok and Instagram, the trend often appears as colourful lentil bowls, chia puddings, and smoothies loaded with leafy greens and flaxseeds. But how much of this viral trend is actually backed by science?

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The idea of increasing both soluble and insoluble fibre isn’t new, yet fibremaxxing has made it trendy again—and this time, for good reason. Fibre is vital to everyday health, supporting everything from steady blood sugar to regular bowel movements. Here’s what experts say about this growing movement and why fibre truly matters.

What Is Fibremaxxing?

Fibremaxxing is a social media movement that encourages people to boost their fibre intake by adding more fruits, vegetables, legumes, and whole grains to every meal. The goal is to improve digestion, promote fullness, and support long-term health. According to Dr. Urvi Shah, a board-certified hematologist-oncologist and physician at Memorial Sloan Kettering Cancer Center, the concept behind fibremaxxing is largely rooted in scientific evidence. Dr. Shah, who is leading multiple studies on high-fibre plant-based diets, notes that the approach aligns well with established nutrition research.

Is ‘Fibremaxxing’ Good Or Bad For Your Gut?

High-fibre diets are consistently linked to a wide range of health benefits, from lowering the risk of heart disease, diabetes, and colon cancer to aiding weight control and gut function. That’s why Dr. Shah believes fibremaxxing gets several aspects right.

She explains that including a wide variety of plant-based, high-fibre foods is essential because “different fibre types feed different microbes.” A diverse diet helps nurture a balanced microbiome. She adds that the trend’s emphasis on whole foods rather than processed or fibre-enriched items is a major plus. “Whole plants provide fibre, polyphenols, and micronutrients that work together to support the gut,” she says. Prebiotic-rich foods also help shape a healthier microbiota and increase the production of beneficial short-chain fatty acids like butyrate, which has “anti-inflammatory and anti-cancer effects.”

Simply put, upping your fibre intake through natural, unprocessed foods, rather than supplements, can make a real difference to gut health.

What’s The Daily Recommended Amount of Fibre Intake?

Experts suggest that adults should consume between 25 and 30 grams of fibre each day. Men typically require more (around 38 grams), while women need about 25 grams. These numbers can vary depending on age, sex, and calorie intake, but a general guideline is 14 grams of fibre for every 1,000 calories eaten, according to Harvard Health.

How To Add Fibre To Your Diet?

Plant-based foods are the easiest way to increase your fibre intake, this could mean starting your morning with oats or simply adding more vegetables to your meals. Dietitian Laura Tilt notes that several everyday foods are surprisingly high in fibre:

• Rolled porridge oats – 4.5g per 50g (half cup)
• Canned chickpeas – 7g per half can
• Seeded bread – 5g per two slices
• Canned lentils – 6g per half can
• Frozen peas – 4.5g per 80g (3 tbsp)
• Frozen raspberries – 5.5g per 80g (3 tbsp)
• Wholemeal pasta – 6.5g per 75g serving
• Dried apricots – 3g per 3–4 pieces
• Reduced salt/sugar baked beans – 7.5g per half can
• Mixed milled seeds (flax, pumpkin, chia) – 4.5g per 25g

Is Fibremaxxing Helpful?

There’s no doubt fibre plays an essential role in maintaining good health. But like any nutrient, too much of it can cause problems if not balanced properly. A sudden surge in fibre intake without enough water can lead to bloating, gas, constipation, dehydration, or even trigger IBS symptoms. Over-focusing on fibre might also cause you to overlook other nutrients your body needs. The key is moderation, fibre is beneficial, but it works best as part of a balanced, varied diet.

If you landed here, the reason is that you are also someone who cannot tolerate milk, but loves yogurt, and are probably wondering why is that?

The logic is that if you have lactose intolerance, you won't be able to digest any dairy product, but with yogurt, your life is easy. The answer lies in the components of the two various dairy products that come from the same source.

Why Can't You Digest Milk?

The reason is because you are lactose intolerant. This is a condition that makes it hard to digest the sugar in milk and milk products, called lactose. People with lactose intolerance could have diarrhea, gas and bloating after they consume milk. While this condition is usually harmless, it can cause discomfort.

This happens because the enzymes in the small intestine, called lactase is responsible for lactose intolerance. If someone has too low levels of lactase, the person can become lactose intolerant.

The small intestine and colon are parts of the digestive tract, which processes the foods you eat. The intestine pull out nutrients from the food and whatever is not absorbed by the intestines continues along the digestive tract and is expelled as stool during a bowel movement.

But Why Can You Digest Yogurt, If You Cannot Digest Milk?

The answer to this lies in the fermentation process that turns milk into curd and breaks down much of the lactose, which is the sugar, that is often difficult to digest. The probiotic bacteria used to make curd contain their own lactase, which helps in the breakdown of lactose, and this can further help with digestion even for those who do not produce enough lactase on their own.

Furthermore, during fermentation, the bacteria in curd, called the Lactobacillus bulgaricus and Streptococcus thermophilus convert lactose into lactic acid, which is easier for the body to process. This helps your body to digest curd easily over milk. Since the bacteria contains lactase, which the milk lacks, some people may find it easier to digest curd or yogurt over milk.

The bacterial cells also physically protect their lactase, and it can work to break down the lactose from the curd as it passes through the digestive system.

Why Is Curd Gut-Friendly?

The key to a healthy gut health is lactobacillus, a kind of probiotic, which helps in digestion, suppression of disease-causing bacteria and treats constipation. It also is beneficial in treating irritable bowel syndrome. It breaks down sugar into lactic acid.

A study by a Bhubaneswar-based professor Balamurugan Ramdas also revealed that Bengal or Odisha's popular breakfast Panta Bhaat, which includes fermented cooked rice, also releases the same bacteria, that fermented milk releases and so it contains short-chain fatty acids, which are responsible for improving gut health and boosting immunity.

Furthermore, curd is known to balance the gut flora, probiotics improve digestion, and the absorption of nutrition. They also help in the breakdown of food, reducing issues like bloating, gas, and constipation. The probiotics in curd can help restore the natural balance in your gut, which can soothe an upset stomach and alleviate discomfort from indigestion. A healthy gut is closely linked to a strong immune system, and the probiotics in curd help to boost gut health, which in turn can enhance immunity.

Bread is a staple across most diets, but not all loaves are made the same. In recent years, sourdough has gained a reputation for being the “healthier” bread—praised for its tangy flavour, natural fermentation, and supposed benefits for digestion. But how much of this is true? Here’s what experts and studies reveal about how sourdough compares to regular bread in terms of health and nutrition.

What Makes Sourdough Different

Unlike most commercial breads that rely on baker’s yeast for quick rising, sourdough is made using a natural starter—a mixture of flour and water that ferments over several days. This starter contains wild yeast and lactic acid bacteria, which break down carbohydrates and gluten during fermentation.

According to the Harvard T.H. Chan School of Public Health, this slow fermentation process increases the bioavailability of nutrients like folate and magnesium while producing organic acids that give sourdough its characteristic tang. In contrast, regular white or whole wheat bread undergoes a much faster process, often with added yeast, sugar, and preservatives to speed up production.

Easier on Digestion

One of sourdough’s biggest advantages lies in how it affects the gut. The fermentation process partially breaks down gluten, making it easier for some people to digest compared to conventional bread.

A 2021 review published in the journal Food Microbiology found that lactic acid bacteria in sourdough can help reduce compounds called FODMAPs—a group of carbohydrates known to trigger bloating and discomfort in people with irritable bowel syndrome (IBS). This makes sourdough a potentially gentler option for sensitive stomachs, though it’s not suitable for those with celiac disease.

Better Blood Sugar Control

Another reason nutritionists often recommend sourdough is its effect on blood sugar levels. The acids produced during fermentation slow down the rate at which glucose is released into the bloodstream.

Research published in the Journal of Cereal Science noted that sourdough bread has a lower glycemic index (GI) than regular white or whole wheat bread. This means it causes a slower, more stable rise in blood sugar, something especially beneficial for people with diabetes or insulin resistance.

Nutrient Profile and Shelf Life

While both sourdough and regular bread contain similar calories and macronutrients, sourdough tends to have slightly higher levels of antioxidants and minerals because of the fermentation process. It also naturally resists mould growth, allowing it to stay fresh longer without artificial preservatives.

As per Cleveland Clinic dietitians, choosing whole-grain sourdough offers the best nutritional value, combining the fibre of whole wheat with the gut-friendly benefits of fermentation. On the other hand, refined white breads offer little fibre and are often fortified artificially.

The Bottom Line

Sourdough is not a miracle food, but it does stand out as a healthier and more digestible alternative to most commercial breads. Its fermentation process not only enhances flavour and texture but also supports gut health and stable blood sugar levels.

If you enjoy bread and want to make a more wholesome choice, opt for an artisanal or homemade sourdough made with whole grains and minimal additives. As nutrition experts often say, the real key is balance, pair your bread with fibre, protein, and healthy fats for a meal your gut (and taste buds) will thank you for.