NHS GP Dr Amir Khan's message to anyone eating chia seeds - social media trend

NHS GP Dr Amir Khan's message to anyone eating chia seeds - social media trend The health expert urged people to be mindful of not going from zero to 100 quickly Dr Amir Khan has issued a warning to anyone eating fibre-rich foods - including chia seeds - as a social media trend known as 'fibre maxxing' grows in popularity. The NHS GP and TV doctor spoke about the trend and shared advice and guidance for those interested in it on a new episode of his podcast show, No Appointment Necessary. Fibre maxxing is a popular wellness trend on social media in which people try to increase their daily fibre intake as much as possible. People often create meals using beans, lentils, oats, chia seeds, vegetables, and whole grains. Some also include fibre-rich powders such as psyllium husk or inulin to meet very high daily goals. While the usual recommendation is about 25-30g of fibre each day, according to the NHS, those who are "maxxing" often target 50g or more. While Dr Amir Khan is a supporter of the fibre maxxing trend for its health benefits, he warns against transitioning from a low-fibre diet to a high-fibre one too quickly. He warns that if you aren't used to a high-fibre intake, you should build it up gradually, or risk bowel discomfort. He says that increasing fibre too rapidly can lead to excessive gas, bloating, and bowel issues because gut bacteria are not yet adapted to digesting the sudden increase in volume. He also emphasises that when you increase fibre intake, you must drink plenty of water to prevent constipation, as fibre needs fluid to move effectively through the system. During the episode, co-host Cherry Healy asked: "What is fibre maxing?" Dr Amir Khan explained: "So we're seeing these young influencers who are like, right, I understand we need fibre in our body. It keeps us full. It keeps us fit. It keeps us healthy. And they are maximising fibre in every part of their day. "So whether it's their breakfast, lunch or dinner, but also their snacks in between and their drinks as well. They're adding fibre supplements to their drinks. They're adding chia seeds to chia seeds, you know, like puddings and stuff like that, and really getting fibre into their diet. I think it's a great trend." Fibre helps good bacteria in our gut, which is important for digestion and keeping our bowel movements regular. Eating a lot of fibre is connected to a lower chance of getting heart disease, type 2 diabetes, and colon cancer. It can also make you feel full and help control blood sugar levels. Dr Amir Khan warned: "What I would say is if you feel like you're not getting enough fibre in your diet, don't go from zero to 100. Don't you have to build it up because if you don't build it up slowly, you're going to end up with lots of gas and bowel issues because you're not ready." Cherry asked: "Why? What happens?" The doctor said: "Because your body just doesn't know how to digest all that fibre. You haven't got the bacteria there yet. So, you need to give them a chance to work up to their numbers, break it down and give you all the benefits. So just slowly, slowly start and then you'll get the benefit." A one-ounce serving of chia seeds, which is around two tablespoons or 28g, has about 9.8g of dietary fibre. This amount provides more than 35% of the recommended daily value for fibre. Plus, over 80% of the carbs in chia seeds are actually fibre. The American College of Gastroenterology recommends not eating dry chia seeds because they can absorb up to 27 times their weight in water and can grow significantly inside your body. If you eat dry chia seeds and then drink something, the seeds might expand and get stuck in your throat, which can be very dangerous and lead to choking. Always make sure to mix chia seeds with liquid or wet food before eating them. Soaking them in liquid for 10 to 15 minutes helps them absorb it and turn into a soft gel.