7 Health benefits of fibremaxxing and how to build a high fibre diet | Dr Karan Rajan
The Doctor's Kitchen Podcast
Dr Rupy Aujla
4.7 • 2.7K Ratings
🗓️ 20 May 2026
⏱️ 65 minutes
🧾️ Download transcript
Summary
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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Transcript
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| 0:00.0 | I'm Dr. Rupi and on this show, I help you feel more in control of your health through food |
| 0:05.4 | and lifestyle medicine. Fibermaxing is everywhere right now, but it could be a trend that |
| 0:13.5 | actually is doing some good. However, like most things in nutrition, it's not simple. There are |
| 0:19.3 | different types of fibres doing different things, |
| 0:21.5 | and more of one type isn't necessarily better. So today, we're doing a deep dive into fiber |
| 0:27.1 | and the benefits to your brain, inflammation, menstrual health, and even fertility, why fermentability |
| 0:33.9 | and solubility should be on your radar and which foods to focus on. And there's no one better |
| 0:39.0 | to have this conversation with than Dr. Karen Rajan, surgeon, author and one of the most trusted |
| 0:44.6 | voices online when it comes to gut health. If you're listening to this and thinking you're getting |
| 0:49.4 | enough fiber, this might inspire you to mix it up. And if you struggle with bloating when you eat more, |
| 0:55.5 | we've got some tips for you too, alongside Karen's top tip for the best time to eat fiber in the day. |
| 1:07.8 | Dr Karen, why is everyone fiber maxing right now now? What can it supposedly do for your health? |
| 1:14.2 | I think the question is, what can't it do for your health? You know, I'm maybe a bit biased here, |
| 1:19.5 | but I'm firmly of the belief that there is not much that fiber can't do directly or indirectly |
| 1:25.6 | in terms of pathways in the body to improve your health. So why is it from fibromaxing? You know, it's trending. It's going viral on social media platforms. But I think this is one of the few trends that actually is rooted in evidence. And it's probably one of the few social media trends that won't send you to the hospital. Yeah. I mean, in terms of fibromaxing, what do people mean by it? |
| 1:45.6 | Yeah, I mean, we as humans and on social media, we like to be very polarized and binary in our |
| 1:51.1 | outputs. You know, it's extremes, always. Extreme restrictions, extreme add-ons, you know, |
| 1:56.2 | like let's get 200 grams of protein or no protein. You know, there's no middle ground or nuance. Fiber maxing, |
| 2:03.1 | the connotation of that on social media is just how much fiber can you pack in in one day. |
| 2:09.4 | And a lot of it I see seems to be based around like chia seeds. Yeah. Let's just ram the chia seeds |
| 2:15.6 | in our chia seed pudding. There's some problems with fiber maxing |
| 2:20.0 | the way it is now because people are focusing so much on the total number of grams of fiber |
... |
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