7 Health benefits of fibremaxxing and how to build a high fibre diet | Dr Karan Rajan
5/20/20261 hr 5 min
I’m seeing fibre maxxing everywhere right now. And I think it might be one of the few trends actually worth paying attention to.
But as always, it’s not that simple.
This episode is a deep dive into fibre with Dr Karan Rajan, medical doctor and one of the most recognisable health voices online.
He’s built an audience of over 10 million people across social media, breaking down complex health topics with a mix of evidence, clarity and generous servings of humour.
We cover:
- The benefits of increasing fibre for your skin, brain, inflammation, hormones and more
- Is 30g a day enough?
- Different types of fibres and why diversity is so important
- How much fibre is too much?
- How to increase fibre without bloating
- Best high-fibre foods
- His journey creating a fibre supplement and the controversy around it
Quick disclaimer: I ask Dr Karan about his journey creating his own fibre supplement towards the end of the podcast, which is a really interesting process. I’m not affiliated in any way and, as you’ll hear, I’m still very much food first, with good quality, third party tested supplements as a top up when needed.
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Clips
Showing 10 of 12Transcript preview
First 90 secondsRupy Aujla· Host0:00
I'm Dr. Ruphi, and on this show, I help you feel more in control of your health through food and lifestyle medicine. [upbeat music] Fiber maxing is everywhere right now, but it could be a trend that actually is doing some good. However, like most things in nutrition, it's not simple. There are different types of fibers doing different things, and more of one type isn't necessarily better. So today, we're doing a deep dive into fiber and the benefits to your brain, inflammation, menstrual health, and even fertility, why fermentability and solubility should be on your radar, and which foods to focus on. And there's no one better to have this conversation with than Dr. Karan Rajan, surgeon, author, and one of the most trusted voices online when it comes to gut health. If you're listening to this and thinking you're getting enough fiber, this might inspire you to mix it up, and if you struggle with bloating when you eat more, we've got some tips for you, too, alongside Karan's top tip for the best time to eat fiber in the day. [upbeat music] Dr. Karan, why is everyone fiber maxing right now, and what can it supposedly do for your health?
Karan Rajan· Guest1:13
I think the question is, what can't it do for your health?
Rupy Aujla· Host1:16
Ah.
Karan Rajan· Guest1:17
You know, I, I'm maybe a bit biased here, but I'm firmly of the belief that there is not much that fiber can't do directly or indirectly in terms of pathways in the body- Mm-hmm ... to improve your health. So why is everyone fiber