CLAIM:
Maida does not stick to your gut and is digested like other carbohydrates; however, excessive consumption may pose health risks.
FACT:
True. Maida does not stick to the gut and is digested like other carbohydrates. However, being low in fibre, excessive consumption can slow intestinal movement, spike blood sugar, and increase other health risks. Experts suggest consuming maida in moderation, pairing it with fibre-rich foods, and following a balanced diet of low carbohydrates, moderate fat, and high protein.
From the flaky porottas in the south, to the buttery naans in the north, many sought after breads in India are made with maida. But whether it is healthy or not is hotly contested. “Don’t eat maida, it will stick in your gut!” is an advice one often hears, and social media influencers often claim that maida blocks digestion.
A recent viral Instagram reel by dietician Bhawesh Gupta has addressed this widespread claim. Gupta, who has 7.2 lakh followers on Instagram, appears in the reel warning viewers about misconceptions around maida.
“Does maida stick to our stomach? A lot of influencers on social media scare you by saying that maida sticks to your stomach and blocks your gut. First of all, maida is not a glue. Just like other carbohydrates like wheat and rice are digested and absorbed in our digestive system, maida is digested and absorbed in the same way.”
The reel, presented in a cautionary and advisory tone, explains that maida is a fast-absorbing carbohydrate. “In fact, it is a fast-absorbing carbohydrate that quickly absorbs from your gut and elevates blood sugar. Because the products made from maida are highly refined, which has less fibre content and more amylopectin content. That’s why its glycemic index is also high.”
Gupta also addresses why many people believe maida “sticks” in the gut. “So technically, maida can’t stick to your gut. Now, a lot of people spread this myth by looking at the sticky and elastic texture of maida. But this texture is due to gluten protein, which is also present in whole wheat, rye and barley.”
He further clarifies the health implications of excessive consumption. “Apart from this, we have neither any research nor any case report that shows that maida literally sticks to your gut. Yes, until and unless you don’t consume raw maida. Now, this doesn’t mean that maida is the best source of carbohydrates. Excessive amounts of maida increase the risk of gut dysbiosis, constipation, diabetes and heart disease. That’s why you should sometimes consume maida products in moderation.”
The reel has quickly gained traction, amassing 8.5 lakh views, 37.1k likes, and 6,955 shares, highlighting the curiosity and concern around this common kitchen ingredient.
Does maida stick to your gut?
Dr (Prof.) Anil Arora, Senior Gastroenterologist and Hepatologist at Sir Ganga Ram Hospital, with over 35 years of experience, explained that maida is a refined form of wheat. “The difference between maida and actual whole grain is that it is refined. It is wheat in which the husk has been removed. The husk is fibre, so what remains is essentially fiberless wheat, which becomes maida,” he said.
He noted that the removal of fibre also removes its benefits. Maida contains more concentrated calories and is easier to digest and absorb. “The basic purpose of giving food is that when you consume complex carbohydrates coupled with fibre, it slows the absorption. Refined foods like maida digest quickly, leading to faster glucose absorption into the bloodstream,” Dr Arora explained.
He further described the concept of glycemic index. “The more refined the item, the faster it spikes your blood sugar. That triggers insulin release, which promotes fat storage. This is why whole grains like atta or bajra are preferable—they slow absorption and provide fibre.”
Dr Arora highlighted the importance of fibre for gut health. Undigested fibre reaches the large intestine, where trillions of bacteria reside. “These bacteria maintain a symbiotic relationship with the body. They produce short-chain fatty acids, strengthen the intestinal mucosa, and support the immune system,” he said.
Addressing the myth directly, Dr Arora clarified, “Maida does not stick to your gut. It lacks fibre, so it does not provide bulk to push contents efficiently through the intestines. This can slow intestinal movement, but it is very different from actually sticking to the gut.”
He added that consuming maida with fibrous foods, fruits, salads, or liquids helps promote intestinal movement. “If you just take maida alone, it gets absorbed in the proximal small bowel because it is refined. You have nothing to push it down. While it does not stick, it can delay forward propulsive movements.”
Dr Arora’s general dietary advice: “Nothing in your diet is sacrosanct. Small deviations are always allowed. As a routine, do not make it a habit to consume only refined carbohydrates. Stick to the basic principles – a low-carbohydrate, moderate-fat, and high-protein diet is the crux of what is needed.”
This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS.