As World Digestive Health Day shines a spotlight on the importance of gut health, conversations around digestive wellness are becoming louder than ever. These discussions are also becoming more nuanced
and informed. Concepts such as the gut-brain axis and gut-liver axis have demonstrated that a healthy gut is not only important for regular bowel movements but is also closely linked to skin health, metabolic health and mental well-being.
Dr Shantanu Das, Vice President & Head of Food Sciences, ITC Ltd shares all you need to know:
Gut Health: Beyond Digestion
One of the latest wellness trends dominating social media is “Fibremaxxing”, a concept that encourages people to consume excessive amounts of fibre through supplements, powders, seeds and fibre-rich recipes. From prebiotics and probiotics to detox drinks and “clean eating” routines, social media continues to shape how people approach their digestive health.
On the surface, this may seem like the perfect solution. Fibre is an essential nutrient, not merely “roughage”, and most Indians do not consume the recommended daily amount. However, like many social media-driven wellness trends, the conversation has gradually shifted from balance to excess.
Fibremaxxing has gained popularity online, with some advocates encouraging people to consume as much as 60 grams of fibre a day. Individuals are increasingly adding chia seeds to every meal, fortifying foods with fibre powders and believing that gut health can be fixed overnight. The reality, however, is that the digestive system needs time to adapt.
Why More Fibre Isn’t Always Better
On the occasion of World Digestive Health Day, it is important to remember that digestive health is not about extremes or viral health hacks.
While fibre remains essential for a healthy gut, consuming too much may not be beneficial and can sometimes be counterproductive. Sustainable gut health is built on balanced nutrition and gradual dietary changes.
Dietary fibre refers to the edible parts of plants, or their extracts, that escape digestion and absorption in the small intestine and undergo complete or partial fermentation in the large intestine. Fibre exists in several forms, and its functionality depends largely on its structure and physical properties, including water solubility and its ability to form viscous gels.
An excessive increase in fibre intake can sometimes lead to bloating, gas, abdominal discomfort and digestive distress, particularly in individuals whose bodies are not accustomed to consuming large amounts of fibre.
From Fibremaxxing to Fibre Smart
The smarter approach is not Fibremaxxing but being Fibre Smart. This means prioritising natural, minimally processed foods and ensuring diversity in fibre sources to support a healthy gut microbiome.
Everyday foods such as whole grains, millets, oats, dals, vegetables, fruits, sprouts, beans, nuts and seeds provide a balanced mix of soluble and insoluble fibre. A varied diet helps nourish different types of beneficial gut bacteria while also supporting overall digestive health.
Rather than relying heavily on supplements or single “superfoods”, individuals should focus on building sustainable dietary habits that naturally increase fibre intake over time.
Building Sustainable Gut Health
The Indian Council of Medical Research (ICMR) recommends that adults consume approximately 25 to 30 grams of fibre daily. Simple habits such as adding fruit to breakfast, including dals or legumes in daily meals, and increasing vegetable portions can go a long way towards achieving this goal.
One of the biggest concerns surrounding the Fibremaxxing trend is the expectation of quick results.
People who are accustomed to consuming only 10 to 12 grams of fibre a day should avoid dramatically increasing their intake overnight. The gut microbiome requires time to adapt to higher fibre levels in order to respond positively.
It is equally important to remember that gut health is highly individual. People with IBS, acidity or sensitive digestion may react differently to fibre-rich foods. Likewise, individuals with different gut microbiomes may respond differently to the same dietary changes.
There is no one-size-fits-all approach to digestive health.
This World Digestive Health Day, the message is simple: healthy digestion is built through consistent everyday habits, including balanced nutrition, hydration, regular physical activity, adequate sleep and effective stress management.
True wellness cannot be achieved through quick fixes or extreme diet trends that lack scientific backing. Instead, lasting gut health is the result of small, sustainable choices made consistently over time.
