Why is the high-fibre diet suddenly back in the wellness conversation?

The wellness world on the internet loves a performance. Every week promises a shinier supplement, a cleaner cleanse, a faster shortcut to feeling something. So, when the high-fibre diet started trending again, it seemed less like a fad and more like a plot twist nobody asked for.

While the distribution of access and awareness has increased, today, self-proclaimed fitness gurus and ChatGPT often impart more misinformation than information. The trend-ification of wellness fads, in the bargain, ends up standardising practices that necessitate a personalised approach. The overconsumption of protein-laden foods and beverages or the omnipresence of magnesium, for example, signals how swiftly hype becomes front and centre in wellness trends.

Amid this clutter of wellness trends is another one silently cropping up on everyone’s radar. Except, this time, it seems more universally practical and promising. Enter: fibremaxxing, high fibre-diet’s louder, algorithm-friendly cousin that focuses on maximising fibre intake in one’s daily diet. 

A survey conducted by ITC in association with the Protein Foods & Nutrition Development Association of India (PFNDAI) found that 70 per cent of the Indian population is borderline fibre-deficient, with a pronounced higher prevalence among women. The fibre gap, globally, is alarming to say the least: as opposed to the recommended 25 to 38 grams of fibre intake per day, the global average stands at 15 to 26 grams a day. In India, that average is limited to 15 grams per day. 

Fibre is among the five most essential dietary nutrients, and yet, remains scarcely present in today’s ultraprocessed diets. Fibremaxxing, therefore, becomes critical. But could pumping high doses of fibre in your body suddenly backfire? Four nutrition experts weigh in on fibremaxxing’s pros and cons, plus the dos and don’ts.

Why the body needs a high-fibre diet

From chia puddings to avocado toasts and sweet potato brownies, social media is flooded with recipes posing as shortcuts to a high-fibre diet. But fibre is not a single nutrient; it’s an entire category of plant-based compounds that support digestion, metabolic health, and cholesterol levels. 

Nutritionist Kripa Jalan explains that most fibres are non-digestible polysaccharides.“They move through your gut intact and support health in ways regular carbohydrates don’t. Essentially, it helps you feel fuller on fewer calories, not in a restrictive way, but in a ‘my-appetite-feels-stable’ way.”

Broadly, fibre comes in two forms—soluble fibre dissolves in water to form a gel-like texture that stabilises blood sugar and  improves cholesterol, while insoluble fibre doesn’t dissolve; instead it adds bulk, regularising digestive health.

“METABOLICALLY, LOW FIBRE MEANS SHARPER BLOOD SUGAR SPIKES, REDUCED INSULIN SENSITIVITY, AND HIGHER LDL CHOLESTEROL, ALL OF WHICH INCREASE THE RISK OF TYPE 2 DIABETES AND CARDIOVASCULAR DISEASES” –– Kripa Jalan

Nutritionist Sophia Kohli describes fibre as the gut’s “internal broom” and its favourite food source. Beyond keeping bowel movements smooth, fibre feeds the gut microbiota, the ecosystem of bacteria and organisms that live in the gastrointestinal (GI) tract.  “Bacteria feast on fermentable fibres, producing short-chain fatty acids that soothe the gut lining, reduce inflammation, and maintain the diversity of the gut flora,” says nutritionist and wellness coach Umesh Wadhavani.

This fermentation process also powers the gut-immune axis, since a large chunk of the immune system is housed in the gut, adds Jalan. “As far as non-fermentable fibres are concerned, they move through the GI tract unchanged, providing bulk and help with regular bowel movements. Together, both fermentable and non-fermentable fibres help maintain a balanced microbiome, smoother digestion, and a stronger gut-immune axis.”

How the fibre gap affects digestive and metabolic health

India’s fibre gap is not just a nutritional oversight, it is a full-body problem. An estimated 25 per cent of Indians report struggling with constipation, and approximately 101 million live with Type 2 diabetes. While genetics play a role, diet sits at the centre of these patterns. A consistently low intake of fibre disrupts digestion, destabilises metabolic health, and alters the body’s ability to regulate hunger, says Jalan.  

“In the gut, inadequate fibre leads to constipation, hard stools, and a slower transit time. Over the long term, a chronically low-bulk diet increases the risk of diverticular disease—tiny pouches in the colon wall that can become inflamed or infected,” she explains. 

“WHAT I SEE THESE DAYS IS EITHER COMPLETE AVOIDANCE OR TOTAL OBSESSION” –– Dr Umesh Wadhavani 

Jalan further adds: “Metabolically, low fibre means sharper blood sugar spikes, reduced insulin sensitivity, and higher LDL cholesterol, all of which increase the risk of type 2 diabetes and cardiovascular diseases.”

Fibre also impacts satiety. Without enough fibre, the body stays hungrier for longer, often reaching for calorie-dense foods. Fibre isn’t just about ‘going to the bathroom’; it’s a cornerstone of long-term disease prevention and balanced digestive health.

Nutritionist Samreedhi Goel notes that a deficiency of fibre does not stop at constipation. It increases the likelihood of piles or haemorrhoids, destabilised bowel function, irregular energy, weight gain, and even chronic acidity. Kohli adds that low-fibre intake fuels prolonged inflammation, disrupts insulin resistance, and weakens microbiota diversity, which can, in turn, impair immunity.

Research also links low fibre levels with high risks of colon cancer. Wadhavani points out that the consequences extend to mental health too. Studies show  that fibre supports the gut microbiome, which communicates directly with the brain through the gut-brain axis. So, a low-fibre diet can subtly affect one’s mood, stress levels, and emotional regulation. 

Risks of fibremaxxing and excess fibre intake

Just like every other viral wellness trend, take fibremaxxing with a pinch of salt. A generous amount of fibre is recommended for most adults, but pushing the body into an extreme version of a high-fibre diet comes with caveats. 

Those with gut-health issues, Irritable Bowel Syndrome (IBS), Inflammatory Bowel Disease (IBD), Small Intestinal Bacterial Overgrowth (SIBO), Dysbiosis, or even just sensitive digestion, may struggle to tolerate excess fibre well, especially fermentable fibres, says Jalan. “Too much fibre, too quickly, can cause bloating, gas, and abdominal pain. In rare situations, excessive supplemental fibre has been linked to bezoars. Children, older adults with reduced appetite, and anyone who isn’t drinking enough water should also be cautious,” she says. “As with most things in nutrition, more isn’t automatically better—context matters. The goal isn’t to max out on fibre, it’s to find the amount and type one’s individual gut thrives on.”

Goel adds, “For people with certain conditions like Crohn’s disease, colitis, IBS, or elderly people with low bowel motility, and individuals who don’t meet sufficient water requirements on a day-to-day basis, fibremaxxing can be counterproductive.” Reports confirm that consuming high amounts of fibre without adequate water can cause constipation or diarrhoea—a contradiction to the promise of a high-fibre diet. Wadhavani also warns about nutrient malabsorption, in some cases. 

Do you need fibre supplements or just better food choice 

Fibre does far more than keep digestion moving smoothly. From reducing stress to lowering the risk of poor heart health and stabilising blood pressures, it anchors long-term metabolic health.However, the medium and technique of supplying fibre into the body is instrumental in determining whether the outcomes will be positive or negative.

Traditionally, most Indian meals offered enough fibre-rich foods through dals, sabzis, and millets. “We’ve shifted toward more refined flours, polished rice, and ultraprocessed snacks. This means, on an average, urban Indians consume far less than the required amount of fibre,” notes Kohli. Wadhavani adds that the fast food culture, shrinking variety and traditional dishes turning  into “white carb” versions have thinned out everyday fibre. “The classic Indian spread—when packed with roti, dal, sabzi, fruits, whole grains, and salad—can hit the daily target of 30-gram-fibre. But the modern [plate barely hits] 15 to 20 grams per day.”

This gap has engendered a booming market for fibre supplements. The global fibre supplements market size, valued at $14.6 billion in 2024, is projected to expand to $21.02 billion by 2030.

But experts warn that supplements are not ideal shortcuts. Food should always be the starting point, advises Jalan. “Natural sources of fibre come packed with vitamins, minerals, antioxidants, polyphenols, and water. Fibre supplements can be useful in specific cases, such as chronic constipation, IBS (depending on the type), or for individuals who truly struggle to meet their needs through diet alone. However, using a supplement without improving the underlying diet is like trying to build a strong foundation on sand. Whole foods first; supplement only to fill genuine gaps.”

At the same time, adding fibre too quickly to one’s diet can backfire. “If you currently eat very little fibre and suddenly jump to 35–40 grams a day, your gut will not thank you,” says Jalan. “You may end up with bloating, discomfort, or irregularity simply because your digestive system and microbiota haven’t had time to adjust to more fibre.” Fibre is about balance, not maximising. “Fibremaxxing has a grain of truth and a lot of exaggeration. Overcorrecting with isolated fibre powders daily can have an adverse effect on your health,” adds Jalan. 

Kohli recommends consuming fruits like guava, apples, pears, and berries; vegetables like bhindi, beans, and leafy greens; whole grains such as millets, quinoa, oats, and unpolished rice; along with dals, rajma, chickpeas, sprouts, and nuts. Wadhavani points to everyday staples like spinach, beans, carrots, bottle gourd, moong beans, and fruits with their skin, as reliable fibre-rich options. Goel adds prunes, raisins, and grapes for  soluble fibres, which supports gut function. 

Before increasing fibre intake, identifying whether your body actually needs more is key. Overcorrecting a non-issue can end up creating one. The early clues of fibre deficiency often come from your gut: irregular bowel movements, sugar cravings or feeling hungry soon after meals, says Kohli. “Signs tend to show up in day-to-day digestion: hard stools, straining, and relying heavily on ultra-processed foods with minimal plant intake,” adds Jalan. 

Blood tests cannot directly diagnose low fibre intake, but abnormal lipid or glucose readings, stool analysis, and gut health assessment can hint at imbalances, suggests Wadhavani. 

Ultimately, fibremaxxing works only when it’s gradual and intentional. Bombarding the body with fibre shots, smoothies, and supplements offers no adjustment window and risks doing more harm than good. “What I say these days is either complete avoidance or total obsession,” says Wadhavani.

A truly balanced, nutrient-dense diet needs consistency, not extremes. “The basic quantity of 25 to 34 grams of fibre a day can easily be derived from natural foods,”  says Wadhavani. “Start tracking—use any calorie- or macro-tracking application for a few days to make sure you’re hitting the right target. And remember, overdoing anything, [even fibre]  can be harmful.”