It’s the latest nutritional trend lighting up social media feeds: fibre-maxxing. As discussions around health and wellness evolve, fibre is emerging as a potential powerhouse nutrient, poised to rival the once-dominant protein. But what exactly is fibre-maxxing, and does scientific research back its popularity?
Protein has long been heralded as the cornerstone of a healthy diet, but fibre is now stepping into the spotlight. The concept of “fibre-maxxing” is gaining traction, with social media influencers and health enthusiasts advocating for increased fibre intake. This trend is not just about adding more fibre to diets but understanding the types and benefits it offers.
The Rise of Fibre in Nutritional Conversations
The renewed interest in dietary fibre is not entirely novel. The health benefits of consuming the recommended 25 to 30 grams of dietary fibre daily are well-documented. Individuals who meet these targets have been shown to experience lower rates of heart disease, certain cancers, and type 2 diabetes, along with increased longevity.
This development follows a broader trend of focusing on gut health. Social media has amplified this interest, transforming fibre from a “boring” nutrient to a hot topic. Whether dealing with gut issues like constipation, bloating, or irritable bowel syndrome, the right mix of dietary fibre is crucial for optimal digestive health.
Understanding Fibre-Maxxing
Fibre-maxxing, at its core, is about boosting dietary fibre intake. Despite its benefits, fewer than 20% of Australian adults meet their daily fibre targets. According to leading dietitian and gut health expert Leanne Ward, “From a gut health perspective, fibre-maxxing is one of the most powerful tools we have. Different fibres feed different gut bacteria, so variety matters just as much as quantity. A diverse, fibre-rich diet helps create a more resilient gut microbiome, which can influence digestion, immunity, and even mood.”
Types of Dietary Fibre
Not all fibre is created equal. There are several types of dietary fibre, each playing a unique role in health:
- Insoluble Fibre: Found in wheat bran, fruit and vegetable skins, nuts, and seeds, it adds bulk to stools and helps prevent constipation.
- Soluble Fibre: Present in oats, legumes, fruits, and vegetables, it slows digestion and reduces cholesterol levels.
- Resistant Starch: Found in grains, unripened bananas, and starchy vegetables like potatoes, especially when cooked and reheated, it supports gut health by feeding beneficial bacteria and reducing cancer risks.
Ideally, a balanced diet includes a mix of these fibres to support overall gut health.
The Pitfalls of Processed Fibre
As fibre-maxxing gains popularity, food companies are quick to capitalize by adding processed forms of fibre, such as chicory root and inulin, to products. While these ingredients allow manufacturers to make nutritional claims, they may not offer the same benefits as naturally occurring fibre in whole foods.
Signs You Need More Fibre
Meeting the daily fibre target of 25 to 30 grams requires conscious dietary choices. Consuming one or two pieces of fruit, at least five servings of vegetables, and wholegrain breads and cereals daily is essential. Those who frequently dine out without opting for wholegrain options or fail to include fruits and vegetables in meals may find themselves falling short.
Common symptoms of inadequate fibre intake include bloating and irregular bowel movements. To correct this, incorporating fresh foods into every meal, choosing wholegrain products, and snacking on fruits and nuts can significantly boost fibre intake.
Super Fibre-Rich Foods
For those looking to increase their fibre intake, the following foods are excellent sources:
- All Bran (45g): 12.6g fibre per serve
- Kidney beans (1 cup): 11g fibre per serve
- Edamame (1 cup): 8g fibre per serve
- Baked beans (½ cup): 7g fibre per serve
- Frozen vegetables (1 cup): 7g fibre per serve
- Corn (1 cob): 6g fibre per serve
- Chia seeds (1 tbsp): 5g fibre per serve
- Oats (½ cup): 4g fibre per serve
- Broccoli (1 cup): 4g fibre per serve
- Pear (1): 4g fibre per serve
As the fibre-maxxing trend continues to grow, it highlights the importance of a balanced diet rich in natural, whole foods. While the trend may be new, the science supporting fibre’s health benefits is well-established, offering a promising avenue for those looking to enhance their well-being.
Susie Burrell is an accredited practising dietitian and nutritionist.
