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Dietitians agree it’s generally a step in the right direction — most Canadians eat less than half of the recommended 25 to 38 grams of fibre each day. And with in people as young as 20 in North America, some experts say the trend could “absolutely” help young viewers reduce their risks of the disease.

But there can be too much of a good thing.

“Trends on social media always worry me a little bit, because of the tendency for a kind of bandwagon effect to happen — where influencers tend to take things to the extreme,” said , a registered dietitian with the Cleveland Clinic in ÎÚÑ»´«Ã½.

We asked nutritionists for their thoughts on fibremaxxing, and how you can fibre-up your diet in a healthy manner. Here’s what they said.

What fibre does to the body

You probably know fibre for its role in boosting colon function, but it also has benefits for heart health, cholesterol levels, blood sugar and more.

Our bodies need two types of fibre: soluble fibre, which dissolves in water, forming a gel-like slurry in our gut; and insoluble fibre, which passes through our intestines undigested, adding bulk to our poops.

According to Peart, as soluble fibre absorbs water in our intestines, it’s also sucking up cholesterol out from our system, leading to more balanced blood cholesterol levels and mitigating the risk of heart disease.

And unlike simple carbohydrates, fibre breaks down slowly, gradually releasing sugar into our bloodstream and helping regulate blood sugar levels — reducing our risk of Type 2 diabetes, Peart continued.

Eating lots of fibre can also help us feel full for longer, which can help promote weight loss, Peart said.

Because fibre speeds up the transit time of poop in the colon, it reduces the contact time between carcinogens in the stool and our gut’s lining, noted , a registered dietitian and founder of Tangible Wellness in ÎÚÑ»´«Ã½. At the same time, it’s feeding beneficial gut bacteria that may protect against inflammation and tumour growth — all reducing the risk of colon cancer.

“Given that colorectal cancer rates are rising in younger adults, encouraging higher fibre intake could absolutely be part of a prevention strategy,” she said.

What happens when you take too much fibre?

Eating too much fibre can have painful consequences — especially if you’re not drinking enough water alongside your chia seed and psyllium husk smoothies, experts say.

Soluble fibre sucks up water in the gut to turn into a gel. But if there’s not enough water around, it can clump up “like concrete” in the intestines, leading to constipation, bloating and abdominal pain, said .

“If you’re a kid you get constipated it’s no big deal — but if you are an adult or older, you can puncture your intestines” in a worst-case scenario, he said. It can also lead to intestinal blockage, although this is also unlikely.

The risks increase if you suddenly switch from a low-fibre to a fibremaxxed diet, without giving your body time to adjust, added Tammy Lomond, a registered dietitian with . She recommends slowly introducing more fibre into your diet over several days.

“Increasing fibre slowly also helps assess your own tolerance to different types and amounts of fibre,” she said. “We’re all different, and there will be some whose digestive systems just won’t tolerate a very high fibre diet.”

These people should avoid fibremaxxing

Some people are more sensitive to fibre than others — especially those with pre-existing gastrointestinal issues like irritable bowel syndrome or disease, Lomond noted.

“Too much fibre can trigger or worsen their symptoms. And during flare-ups it is usually recommended to limit fibre intake,” she noted.

Young people and those on restrictive diets should also be mindful as high fibre diets can interfere with nutrient absorption if not careful, Virjee added.

If you belong in these groups and wish to up your fibre intake, do so slowly while paying close attention to your body, the experts say. We each have our own levels of tolerance for fibre, and it’s important to determine them before going all-in.

How to fibremaxx responsibly

Peart recommends including a fibre-rich food in all of our meals and snacks if possible. If you’re having a sandwich, consider wedging in some spinach or leafy greens. Or consider swapping your snacks for fibrous variants like veggies and hummus, apple slices and peanut butter or a fistful of trail mix.

“If you have a meal that doesn’t have fibre in it, think about adding it in through a snack later,” Peart said. “Think about getting fibre throughout your day, rather than trying to max out in one single meal.”

Byron personally finishes off each day with a bowl of Bran Buds or other high-fibre cereal, a one-third cup of which roughly covers about a third of the recommended fibre intake per day. That’s a good option if you’re having trouble supplementing fibre into each meal, he said.

“Another bonus of fibremaxxing is that the increased intake of fruits, vegetables, whole grains, legumes and nuts, also increases the intake of other important nutrients such as vitamins, minerals, antioxidants and anti inflammatory foods,” Lomond said over email.

“If fibremaxxing helps people consume more of these healthy foods and less processed foods, then it is a win-win!”