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The Independent
10-07-2025
- Health
- The Independent
Why fibermaxxing is TikTok's latest wellness trend
A new wellness trend called fibermaxxing is gaining popularity on TikTok, encouraging individuals to intentionally increase their dietary fiber intake. This trend, which follows a previous focus on protein, involves incorporating more fiber-rich foods such as fruits, vegetables, nuts, and seeds into daily meals. Social media influencers have shared recipes and personal experiences, reporting benefits such as reduced bloating, improved gut health, and alleviation of constipation. Experts, including doctors from Zoe Health, support fibermaxxing, highlighting its focus on abundance and the addition of plant-based foods rather than restriction. The trend addresses a significant fiber deficiency among Americans, with studies showing only five percent consume the recommended daily amount, despite fiber's crucial role in digestion, blood sugar regulation, and cholesterol reduction.
Yahoo
10-07-2025
- Health
- Yahoo
What is fibermaxxing? The new TikTok trend that might be better for your gut health than protein
A new wellness trend on TikTok is putting fiber in the spotlight. For the last few months, health gurus have been all about protein, since it provides energy and builds and maintains muscle mass. As a result of the craze, many brands have even added protein to processed snacks like popcorn and sugary cereal. Now, social media influencers are making the summer all about fiber. The new fibermaxxing trend is all about intentionally adding more fiber to meals, with the help of fruit, vegetables, nuts, and seeds. On TikTok, Pamela who goes by the username @pamicakess, has shared her hack for improving her intake of fiber, which has known digestive system benefits. 'POV: your bloating disappeared & all you did was eat this every morning,' she wrote in the text over one video, shared on Tuesday. She went on to showcase her breakfast: a bowl of chia seed pudding with strawberries and goji berries, before honey was drizzled on top. 'Fiber packed & it's soooo good,' she wrote in the caption of her clip, which has more than 135,700 views. In June, she shared another video of her chia pudding, which included coconut flakes this time. 'POV: you're the friend who hits their daily fiber goal,' she wrote in the text over the clip. Pamela's videos followed those of health and wellness influencer Gigi, who hopped onto the fibermaxxing trend in May. She shared a video to her 93,000 followers on TikTok showing a recipe for carrot salad, and urging her followers to 'increase [their] fiber intake.' Along with carrots, the recipe included snow peas, red cabbage, green onions, garlic, and garlic granules. The dressing was made out of sesame oil, soy sauce, rice vinegar, and two optional ingredients: tahini and maple syrup. And according to Gigi, the meal had 12 to 15 grams of protein. Since adding more fiber to her diet, Gigi said that she saw an immense improvement in her gut health. 'When I struggled with barely getting any fiber in my diet, I constantly felt bloated, struggled with constipation, and dealt with recurring IBS flare-ups. My gut health would improve temporarily when I ate more veggies, but the inconsistency kept setting me back,' she wrote in the caption. 'When I committed to consistently tracking and hitting my fiber totals. I didn't just feel better, I watched my bloat disappear. From there, I made it a lifestyle shift.' Even experts have shown their support for fibermaxxing. Doctors behind Zoe Health, which offers personalized nutrition programs, shared a TikTok video in June advocating for how the trend is about 'shifting the focus from restriction to abundance by adding more fiber-rich plants to every meal.' The wellness trend comes after observational studies found a fiber deficiency among Americans. According to a study published in the American Journal of Lifestyle Medicine, only five percent of the population has the recommended amount of fiber a day. Inadequate intake can result in health issues like chronic constipation and gastrointestinal problems. Fiber offers numerous health benefits like aiding digestion, lowering blood sugar and cholesterol levels, and decreasing the chances of constipation. There are two main types of fiber: soluble, which dissolves in water, and insoluble, which doesn't dissolve in water. According to the Mayo Clinic, soluble fiber 'forms a gel-like material in the stomach that slows down digestion.' This is found in foods like oats, peas, beans, bananas, avocados, citrus fruits, and carrots. Meanwhile, insoluble fiber 'supports the movement of material through the digestive system and adds bulk to stool.' It can be found in whole-wheat flour, wheat bran, nuts, and vegetables like cauliflower, green beans, and potatoes. The National Academy of Medicine recommended that women over 50 have 21 grams of fiber a day, while women 50 and under should have 25 grams. Meanwhile, men over 50 should have 30 grams of fiber, and men under 50 should have 38 grams.
Daily Mirror
05-07-2025
- Health
- Daily Mirror
Doctor's warning to anyone who takes omega-3 pills
Dr Federica Amati has warned about the potential risks of using supplements Dr Federica Amati, chief nutrition scientist at Zoe Health, has issued a warning to people who take omega-3 supplements. Earlier this year, the expert joined Davina McCall on her Begin Again podcast, where she spoke about the pitfalls she sees with people who take vitamins and nutrients in pill form. During the chat, Dr Amati shared her concerns and said: "Taking a supplement is easier than changing your diet... People take supplements and then they think 'okay, I've done my bit'." She added that many continue with unhealthy habits like poor diets, excessive drinking, lack of sleep, and inactive lifestyles. Dr Amati continued: "That supplement, in the grand scheme of things, is going to have a very marginal effect on your health." Her comments come as recent figures show almost half of UK adults regularly take supplements. The expert also recommends getting nutrients from food over pills, highlighting the difference with omega-3 intake. The doctor pointed to a "really good long-running clinical trial" that looked into whether omega-3 supplements deliver on their health promises, such as cutting down risks of cancers, heart disease, and mortality. She concluded: "It doesn't do it. It doesn't do it in the same way that eating fish does." Omega-3 fatty acids have an abundance of benefits, including supporting heart health, improving dry skin and eyes, lowering inflammation in the body. The NHS adds that omega-3s are "also important for women who are pregnant or breastfeeding, because it can help a baby's nervous system to develop". Health chiefs recommend you eat "at least two portions of fish a week, including one of oily fish". If you don't like seafood, other omega-3 sources include flaxseed, chia seeds, walnuts, soybeans, and spinach.
Daily Mirror
11-05-2025
- Health
- Daily Mirror
Nutritionist shares 'the new 5-a-day' we should all eat
These foods have been linked to lower rates of cardiovascular disease, dementia, and even cancer A leading nutritionist has revealed the 'new five-a-day' we should all be eating. According to the expert, incorporating these foods into your routine ensures you are getting a healthy nutritionally balanced diet. We are all well aware of the five-a-day campaign that encourages us to eat at least five fruit and vegetables every day. This Government-backed initiative was launched in 2003 and is still cited by health bodies such as the NHS when it comes to having a healthy diet. While it is still important to eat as many fruits and vegetables a day as possible, a nutritionist has expanded on what we should be eating by sharing the 'new five-a-day'. In a video shared to her Instagram, Dr Federica Amati - head nutritionist at Zoe Health - explained more. She said: 'I often get asked about what I eat as a nutritionist. I am not a chef so these are not recipes that are designed to be beautiful masterpieces but this is how I think about the principles of pulling a meal together. 'What I try to do is include the new five-a-day.' According to Dr Amati, this should include: Whole grains - such as quinoa, oats, and barley Fruits or vegetables Nuts and seeds Legumes - such as beans, peas, lentils, and chickpeas Healthy fats - such as extra virgin olive oil, and oily fish. Her recommendation is in line with what is known as the Mediterranean diet, which is often considered to be the healthiest diet in the world. This diet prioritises plant-based foods like fruits, vegetables, legumes, nuts, and whole grains, alongside moderate amounts of lean proteins, fish, and low-fat dairy. Olive oil is also a staple of the Mediterranean diet. Multiple scientific studies have looked into the health benefits of this diet, which include lowering the risk of cardiovascular disease, dementia, obesity and even cancer. In her video, Dr Amati shared a simple 10-minute recipe that incorporates all five of the food groups. To make this meal yourself you will need: Quinoa Nuts and seeds Sweetheart cabbage (or any leafy greens) Black beans (or any legumes) Tinned sardines (or any oily fish) Extra virgin olive oil Spring onion Tomatoes A lemon or lemon juice Salt. Get dietary advice straight to your WhatsApp! With health trends constantly chopping and changing, the Mirror has launched its very own Health & Wellbeing WhatsApp community where you'll get dietary advice, health updates and exercise news straight to your phone. We'll send you the latest breaking updates and exclusives all directly to your phone. Users must download or already have WhatsApp on their phones to join in. All you have to do to join is click on this link, select 'Join Chat' and you're in! We may also send you stories from other titles across the Reach group. We will also treat our community members to special offers, promotions, and adverts from us and our partners. If you don't like our community, you can check out any time you like. To leave our community click on the name at the top of your screen and choose Exit group. If you're curious, you can read our Privacy Notice. She started by adding half a cup of quinoa to some salted water in a pan on the stove. Next she chopped some sweetheart cabbage and added this to the water. Dr Amati said: 'I'm just going to take some leaves of a very simple, sweetheart cabbage. If you like kale, if you like cavolo nero, that's great. Free chop this here. 'We can literally add it in with the quinoa and it will be tender by the time the quinoa is done.' She then opened a jar of black beans and added them to a bowl. 'This can be any bean or it can be chickpeas,' she clarified. However, she warned: 'If you're starting with beans, and you're not used to them, stick to just one spoon for the first few days and then increase the amount as you get used to it.' To the bowl she added some chopped spring onion and tomatoes, and then sprinkled some lemon juice on top. She also added some tinned sardines. Dr Amati said: 'I love using tinned fish because usually the smaller fish are more sustainable. They are delicious, they tend to be affordable and they didn't require cooking. 'Of course, if you can get them in extra virgin olive oil, great. Otherwise, they often come in lemon and oil, or in tomatoes. Just be sure that they don't have lots of added sugar to them when you check.' By this point the cabbage had wilted and the quinoa was cooked. She drained this and added it to the rest of the bowl with a drizzle of olive oil. She added: 'You've got some greens, you've got lovely colours. A really delicious variety of polyphenols and proteins, healthy fats, fibres, and the finishing touch, always for me is a delicious drizzle of extra virgin olive oil.' For 'extra crunch' she sprinkled some sunflower and pumpkin seeds on top. 'There you have it - an easy peasy under 10-minute, nutritionally balanced, and delicious lunch.'
