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20 Old Brompton Road, South Kensington, London SW7 3DL
Only a minimal part of adults across the globe have been found to meet their daily recommended fibre intake. That leaves a staggering part of the adult population falling short and in need of a serious fibre boost. But recently, many social media users believe they have found an answer to this – jumping on a rising digital health trend known as fibremaxxing.
It is not a formal medical term, but what the goal of fibremaxxing is, is to make sure you consume adequate fibre on a daily basis.
Fibremaxxing is simply constructing meals and snacks with foods that are high in fibre such as fruits, vegetables, lentils, beans, nuts, seeds and whole grains.It also sometimes requires incorporating functional fibre supplements such as psyllium husk as recommended by functional dieticians and mind-body wellness practitioners.
But what is fibremaxxing, after all, and is it a healthy trend to jump on? Read on this blog to find out what the experts have to say.
While the term ‘fibremaxxing’ may sound a bit sensationalised and dramatic, it is really just the internet saying you to ‘get more fibre’ – lots of it. The practice involves intentionally maximising fibre consumption during the day to support digestive health, and while it is popular now, this is not new by any means.
The objective of fibremaxxing is to consume or surpass the daily recommended allowance of fibre, typically between 25 and 35 grams for adults. There is no set plan or regimented diet for fibremaxxing properly, but it typically includes ensuring your meals are based around foods rich in fibre. Including these foods in your meals where possible and consuming a wide variety of plants and plant-based products can promote effective fibremaxxing.
Fibremaxxing is more about adding ingredients rather than subtracting some. Some do it by incorporating flax and chia seeds into yogurt bowls and smoothies, sprinkling a salad with roasted chickpeas, or placing avocado in scrambled eggs. Or it may be as simple as a pasta dish that is just loaded with vegetables and other plant products, like a nut and herb pesto.
Overall, fibremaxxing is harmless and is one of the few social media health trends that many nutritionists recommend – as long as it is being done right.
Fibremaxxing can be completely safe and extremely beneficial when done properly, as fibre aids in gut health, blood sugar, hormones and regularity of the bowels. The trick is to add fibre slowly and consume more water; otherwise you will get bloating and bowel problems if added too quickly.
In regard to that, however, fibremaxxing is not suitable for all. If you have active irritable bowel syndrome (IBS), diverticulitis, SIBO, or have been advised to consume a low-fibre diet, fibremaxxing may not be suitable for you. In such situations, always consult a physician before modifying your diet.
There are two major categories of dietary fibre – insoluble and soluble – and both of these nutrients play significant roles for our health.
Healthcare experts outline that the soluble fibre dissolves in water and becomes gel-like, slowing down digestion, regulating blood sugar, helping healthy cholesterol, and binding to toxins. It is contained in foods such as oats, chia seeds, beans, apples, peas, avocados and psyllium husks.
Insoluble fibre, however, does not dissolve in water and works more like a broom on your digestive system, sweeping out your gut to make bowel movements regular and thicken your stool. Insoluble fibre is found in leafy greens, nuts, whole grains, and the peels of fruits and vegetables.
The magic is in the mix. Both soluble and insoluble fibre are the key, and most whole plant foods actually have a combination of both, so a good rule is to eat a diverse variety of plants, textures and colours at each meal. Ideally, people should have more insoluble than soluble fibre. A balance of both types is important, and most people naturally consume more insoluble than soluble fibre.
Looking for meal suggestions containing both soluble and insoluble fibres? Here are some easy recipes suggested by experts:
If done on purpose and according to guidelines as proposed above, fibremaxxing can provide the following health advantages:
Fibre controls blood sugar by slowing down digestion and halting glucose spikes. This is due to fibre – and especially soluble fibre – slowing down the uptake of carbohydrates (including sugar) and potentially preventing sudden increases in blood glucose after eating.
Soluble fibre also prevents your body from absorbing cholesterol and fat, which is essential for enhancing heart health. Studies have determined that soluble fibre traps cholesterol, preventing it from entering the bloodstream, resulting in reduced LDL cholesterol and ultimately decreasing the risk of cardiovascular disease.
Fibre helps with digestion by causing regular bowel movements, avoiding constipation, and maintaining a favourable gut microbiome. Some sources of fibre are also a prebiotic, which feeds beneficial or good bacteria in the large intestines.
Many types of fibre can help you feel fuller for longer, which may support appetite control.
A diet rich in fibre definitely bears its own benefits, but if you consume excessive of it, you will certainly feel the changes. Intake of excessive fibre too fast may lead to bloating, gas, nausea, abdominal pain and discomfort, and even constipation. Too much of dietary fibre can alternatively lead to diarrhoea and loose stool, as insoluble fibre boosts the food movement through your intestines.
It is quite hard to establish a general rule of thumb for fibre intake, since daily fibre requirements vary from individual to individual. Nonetheless, if you abruptly begin consuming 40 to 50 grams of fibre per day without gradually increasing to this amount, you may experience those unwanted GI symptoms. It is also a sign that you are consuming too much fibre if you see undigested food in your stool.
This is why you should gradually increase the levels of fibre intake through your diet, particularly when you are just beginning to track down and raise your consumption of this specific nutrient. It provides sufficient time to your body to adjust and alleviate symptoms.
Of course, as with anything, more fibre is not necessarily better and dietary requirements must always be based on individualised needs and goals. You must go slow, establish variety, stay well-hydrated, and heed your gut, because fibre is not just about the grams; it is about balance, diversity and what the best for your body is.
To safely fibremaxx, specialists suggest adding the following foods rich in fibre to your diet:
You may also use fibre powders and supplements when needed to achieve your fibre requirements, but experts highly recommend consuming most of the daily fibre through fresh, whole foods.
While fibremaxxing may deem just like another social media trend for some, it basically highlights a crucial truth regarding health – most individuals are not receiving adequate fibre. A gradual increase in your fibre intake through a complete balance of hydration, whole foods and diverse items, you can improve your heart health, digestion, blood sugar status and your overall wellbeing. Although everyone may not be fit for this trend and needs to be done properly, fibremaxxing stands out as one of the safest trends of wellness which is worth exploring. Just as always, listen to your body and seek professional support when needed.
For more information on fibremaxxing, book a private doctor consultation in London at our London GP Clinic. You can call us on 0207183147 to schedule your appointment with our expert GPs.
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