TikTok ‘Fibermaxxing’ Trend Surges as Focus Shifts to Gut Health
Gastroenterologist Dr. Will Bulsiewicz appeared on ‘Fox & Friends’ during their Wellness Wednesday segment to discuss the rising ‘fibermaxxing’ trend on TikTok. He highlighted that a staggering 95% of Americans are not getting enough fiber in their diets, often missing the daily recommended amounts. Bulsiewicz cautioned that it’s essential to gradually increase fiber intake to avoid potential gut health complications while also ensuring a balanced intake of protein.
Some research suggests that those dealing with mild constipation might find relief from drinking a simple vinegar beverage daily, though experts advise that more research is needed and share some cautionary notes.
According to the National Institutes of Health (NIH), constipation is characterized by having fewer than three bowel movements per week. It can involve stools that are hard, dry, or difficult and painful to pass.
Adults are recommended to consume between 22 to 34 grams of fiber daily, depending on various factors like age and sex. However, troubling statistics show that less than 10% of women and merely about 3% of men meet these recommendations based on federal dietary guidelines.
Chronic constipation, if left untreated, can result in serious issues such as hemorrhoids, anal fissures, and in severe cases, fecal impaction, which may require emergency intervention.
The NIH recommends dietary and lifestyle adjustments, such as boosting fiber intake through foods like legumes, whole grains, fruits, vegetables, nuts, and seeds as the primary approach to manage constipation, along with over-the-counter medications when necessary.
A recent study published in the journal Scientific Reports by Japanese researchers indicated that consuming vinegar in liquid form may increase bowel movement frequency. While the exact amount of vinegar and its active component, acetic acid, needed for effectiveness is still unclear, the study found a positive association between vinegar intake and improved defecation status.
In this randomized controlled trial, 44 healthy Japanese adults aged 20 to 69, who reported mild constipation, were instructed to consume either a vinegar beverage or a placebo drink at breakfast for four weeks. Interestingly, the vinegar mixture was made with brewed vinegar diluted in water, providing a specific amount of acetic acid with each serving.
Results showed that participants consuming the vinegar drink showed signs of improved bowel movement frequency from the first week compared to the placebo group. By the end of the study, those in the vinegar group experienced about 1.2 additional bowel movements per week than their counterparts.
However, it’s worth noting that although improvements were observed, the study’s authors stress that their findings should be taken as preliminary and necessitate further verification through additional research.
Study Limitations
While the findings are promising, registered dietitian Jamie Lee McIntyre, who was not involved in the research, warned against hastily recommending apple cider vinegar shots for constipation relief. The researchers focused on a standardized vinegar beverage and did not examine typical vinegar supplements or concentrated shots.
The study was funded by Mizkan Holdings Co., Ltd., a Japanese company that produces vinegar, and some researchers were affiliated with the company.
Dr. Eric Shah, a gastroenterologist and associate professor at the University of Michigan, pointed out that there is a common misconception that simply drinking more water alleviates constipation when, in reality, it often increases urination instead.
What’s essential for preventing constipation, according to Shah, involves remaining well-hydrated, incorporating soluble fiber, and considering pelvic floor physical therapy if necessary. He also mentioned that clinical trials suggest mineral-rich waters, particularly those high in magnesium, may help improve constipation more effectively than just increasing fluid intake alone.
In conclusion, McIntyre emphasized that although vinegar might enhance meals or dressings, caution is warranted, as excessive vinegar consumption could lead to oral health issues due to its acidity.
