Gen Z is in a fibre crisis – thanks to hidden diet fads

We get behind the misleading clickbait diets circling the online sphere with our nutritional expert Marta Decarli.

‘What I Eat In A Day’ and ‘Make My Meal With Me’ videos are a fun watch – undoubtedly. From Americans in TikTok comments ogling at how the Brits ritualistically plate up their Chinese takeaways, to gaining an insight into the strict dietary requirements of a pro bodybuilder, to the fan-favourite nutritional habits of a 20-something-year-old girl whose budget is spent on M&S ‘picky bits’. The world of nutrition, and how it intertwines with the lives of those around the world, is one of the most viewed sectors of the digital sphere. 

With mukbangs, recipe blogs, restaurant reviews, cooking vids, food challenges, contests, culinary journalism, chefs ‘Day In The Life’, food influencer collaborations, and new diets being coined by online users… you can’t escape it. Because after all, we all eat, and on some level have a passion for what we use to nourish our bodies. 

And with the ability to go viral for any slightly kooky recipe or eating plan, users are getting more creative with the food content they post. Young TikTokers especially understand how to ‘ragebait’ with their foodie plans. Whether that be an only protein pre and post-gym diet, fermented food with every meal, carb-loading mukbangs, carnivore diets, no seed oils or processed foods, calorie deficit days, water fasts, liquids only… we wonder at what cost? And where did all Gen Z’s fibre go? 

With the clickbait Gen Z diet fads subliminally pushing a hidden agenda to interact with their page or increase their views through pithy videos, the very real effects of these diets are trickling into the minds and meals of young viewers. Here, we get behind the sensationalised food plans, and ask our nutritional expert Marta Decarli how we can integrate balance back into our meals, and the importance of fibre-rich diets… 

Why is fibre important?

Marta Decarli: When we talk about fibre in our diet, we’re mainly referring to parts of plant foods that our bodies can’t fully digest — things like whole grains, fruits, and vegetables. The main types of fibre are called non-starch polysaccharides (or NSPs for short), which include substances like cellulose and hemicellulose. Fibre plays a key role in keeping our digestive system healthy, supporting regular bowel movements, and even helping to manage cholesterol and blood sugar levels. 

How can we integrate fibre into our diets?

MD: Getting enough fibre in your diet is one of the simplest yet powerful ways to support your overall health, especially your digestion, hormones, blood sugar levels, and even your appetite. Fibre comes in two main forms: soluble and insoluble. Both play different but equally important roles in the body. Soluble fibre dissolves in water and forms a gel-like texture in the gut, which helps lower cholesterol and slow down digestion, keeping blood sugar levels stable.

Examples of soluble fibre sources & how to add them:

Oats – Have a bowl of porridge with berries or make overnight oats.

Apples & Pears (with skin) – Slice them into yoghurt or have as a snack.

Carrots & Sweet Potatoes – Roast them as a side or blend them into soups.

Beans & Lentils – Add to soups, stews, or salads (tinned are fine!).

Chia seeds – Stir into yoghurt, smoothies, or make chia pudding.

Examples of insoluble fibre sources & how to add them:

Wholegrains (brown rice, wholemeal bread, quinoa) – Swap white carbs for whole grain versions.

Vegetables like broccoli, cauliflower, and green beans – Steam, roast, or toss into stir-fries.

Nuts & Seeds – Sprinkle on salads, porridge, or snack on a small handful.

Wheat bran – Add a spoonful to your porridge, cereal, or smoothies.

The key to reaping the full benefits is to include a variety of types of fibre in your meals throughout the day. Aim for around 25–30g daily, and remember to increase your intake gradually while staying well-hydrated to support healthy digestion.

But there's more. It’s not just about quantity — it’s about variety. Different plants contain different types of fibre and natural plant compounds (like polyphenols), which nourish different species of bacteria. So while hitting 25–30g of fibre daily is important, aiming for 30 different plant-based foods per week takes things up a level by supporting gut health more holistically. 

If we stick to a food plan that lacks fibre, what can happen?

MD: A low-fibre diet might not seem like a big deal at first, but over time, it can take a real toll on your health. One of the most immediate effects is constipation, as fibre helps to add bulk and softness to your stool, making bowel movements more regular and comfortable. But fibre does much more than just support digestion.

Without enough fibre — particularly the soluble kind — your blood sugar levels can swing up and down more dramatically, leaving you feeling tired, irritable, and hungry shortly after meals. This makes it harder to manage cravings and may potentially increase the risk of developing type 2 diabetes. A lack of fibre also affects your heart health, since soluble fibre helps lower bad (LDL) cholesterol.

What’s more, your gut microbiome (the community of good bacteria living in your digestive system) thrives on fibre. Without it, these beneficial microbes can decline, which impacts not just digestion but also your immune system, hormone balance, mood, and even inflammation levels throughout the body.

In the long run, a consistently low-fibre diet can increase your risk of digestive disorders like diverticulitis, as well as bowel cancer. So while fibre might not be the trendiest topic in nutrition, it truly is one of the most important for your long-term health and wellbeing.

Why is sticking to a diet that prioritises one food group detrimental to our overall health?

MD: While trendy diets often glorify one food group — whether it's high-protein, low-carb, high-fat, or plant-only — sticking too closely to just one type of food can throw your body out of balance. Our bodies are complex systems that rely on a wide variety of nutrients, and no single food group can provide everything we need to thrive.

Each food group plays a unique role, and when you cut out or overly prioritise one food group, you may unintentionally miss out on vital nutrients. Diversity in your diet also keeps your gut microbiome happy. Your gut bacteria feed on different types of fibre and plant compounds, and a limited diet can starve these helpful microbes, impacting digestion, immunity, and even mood. 

In short, balance is key. Instead of cutting out food groups or obsessing over just one, focus on a varied, whole-food diet that includes a mix of colours, textures, and types. That way, you're giving your body the full spectrum of nutrients it needs to feel energised, strong, and resilient.

With some Gen Z diets, they hide their intentions through pithy videos and ‘Day In My Life’ style videos. How can you tell if a meal or recipe is nutritional? And, more importantly, balanced?

MD: Don't get me started on 'Day In My Life' or 'What I Eat In A Day' videos... cue an eye roll! With social media flooded by “What I Eat in a Day” reels and #cleaneating montages, it’s easy to be swayed by visually appealing meals that look healthy, but may not be giving your body what it truly needs. Many Gen Z-style diet trends hide restrictions behind minimal captions and pithy edits, making it hard to spot when a meal is more about appearance than nourishment.

So how can you tell if a meal or recipe is actually nutritional — and more importantly, balanced?

1. Check for the core four 

A well-balanced meal typically includes:

Protein – Builds and repairs tissues, supports hormones and immunity (e.g., eggs, tofu, chicken, Greek yogurt, beans)

Fibre-rich carbs – Fuel your body and feed your gut (e.g., oats, sweet potato, quinoa, fruit, legumes)

Healthy fats – Aid brain function and vitamin absorption (e.g., avocado, olive oil, nuts, seeds)

Colourful veg or fruit – Provide essential vitamins, minerals, and antioxidants

If a meal is just fruit and yogurt, or just salad and chicken breast, it may be missing key elements that help you feel full, energised, and supported long-term.

2. Balance over minimalism 

If the meal looks very small, overly “clean,” or seems to be low in carbs or fat without a clear reason, it might be signalling diet culture more than nourishment. Meals that keep you full for 3–4 hours should feel satisfying, not just look pretty on camera.

3. Be mindful of the language 

Words like “guilt-free,” “clean,” “low-cal,” or “zero-carb” can be red flags. Real nutrition isn’t about shame, restriction or rules. It’s about variety, nourishment, and sustainability. A balanced diet includes room for comfort, culture, and joy, too.

4. How would you feel after eating it? 

Ask yourself: Would this meal give me steady energy, keep me full, and support my mood and hormones? If the answer is no, it’s probably not balanced, no matter how Instagrammable or TikTokable it is. 

How do you like to eat your fibre? What are some of your favourite recipes?

MD: I love a fibre-rich breakfast! Starting your day with a balanced meal helps you set the tone for the day. I've put together one of my go-to breakfast choices for spring. Takes 10 minutes to prepare the night before, and enjoy it fresh in the morning. 

How may we increase our fibre intake through snacking? What are some of your favourite snacks?

MD: Snacking can be a fantastic way to boost your fibre intake without requiring major changes to your main meals. Here are a few ideas to help you easily up your fibre game while satisfying cravings:
1. Hummus with Veggies or Wholegrain Crackers

Hummus (made from chickpeas) is naturally rich in fibre. Pair it with raw veggies like carrots, celery, or cucumber for an easy, crunchy snack, or with wholegrain crackers for an added fibre boost.
2. Chia Pudding

Chia seeds are packed with fibre. Make a simple chia pudding by mixing chia seeds with your favourite plant-based milk and a sweetener of choice, then let it sit in the fridge overnight. Add berries, nuts, or a drizzle of honey for extra flavour.

3. Apple or Pear with Nut Butter

Both apples and pears have great amounts of soluble fibre (especially with the skin on), and nut butter adds healthy fats and a bit of protein. This makes for a filling, high-fibre snack.
4. Popcorn

Air-popped popcorn is a whole grain that’s high in fibre. Skip the butter and opt for olive oil or seasoning like nutritional yeast, cinnamon, or paprika to make it tasty.

5. Roasted Chickpeas

Crunchy roasted chickpeas are not only high in fibre, but they also provide a satisfying, savoury snack. You can easily make them at home by tossing chickpeas in olive oil and spices, and then roasting them until crispy.

6. Trail Mix with Nuts, Seeds, and Dried Fruit

A mix of nuts (almonds, walnuts), seeds (pumpkin, sunflower), and dried fruit (raisins, apricots) offers a great balance of fibre, healthy fats, and protein. Go easy on the dried fruit, as it can be calorie-dense.

7. Veggie Chips (Homemade or Store-bought)

If you're craving something crunchy, try making your own vegetable chips using sweet potatoes, zucchini, or kale. They’re high in fibre and can be seasoned with spices for extra flavour.

8. Greek Yogurt with Ground Flaxseeds and Berries

Greek yoghurt is rich in protein, and adding ground flaxseeds (which are high in fibre) and some fresh or frozen berries will boost the fibre content while giving you a sweet and creamy treat.

9. Whole Grain Toast with Avocado and Seeds

Whole grain bread provides fibre, and topping it with mashed avocado gives you healthy fats. Sprinkle with chia seeds or flaxseeds for a little extra fibre boost.

10. Smoothies with Fibre-Rich Add-ins

Blend a smoothie with fruits like berries, bananas, and spinach, and add extras like chia seeds, flaxseed, oats, or protein powder to increase the fibre content.

The key to increasing fibre intake through snacking is to opt for whole foods whenever possible, as these provide not only fibre but also other important nutrients. Keep your snacks balanced, and aim for variety to support gut health and overall well-being.