If you spend time looking at wellness content on social media, chances are you’ve seen “fibremaxxing” popping up on your feed. Unlike many viral nutrition trends, however, this is one that nutritionists are largely on board with.
That’s because only 4% of the UK population meets the recommended daily intake of fibre set out by the NHS, meaning the vast majority of us are falling short.[1]
In this guide we’ll explore what fibremaxxing is, how much fibre you should be consuming per day, and how to increase your fibre intake safely.
What Is Fibremaxxing?
Fibremaxxing is a wellness trend focused on maximising your daily fibre intake, whether that’s by switching to wholegrains, eating more fruit and veg, sprinkling seeds onto porridge or cereal, or taking supplements.
While the term might sound extreme, it’s largely rooted in solid nutritional science, highlighting the importance of fibre and drawing attention to the fact that many people aren’t getting enough.
How Much Fibre Should You Eat Per Day?
According to the NHS, the recommended intake for adults is 30g of dietary fibre per day, as part of a healthy, balanced diet. Yet most of us only manage to consume around 20g per day.
Fibre plays a crucial role in everything from digestion and appetite control to energy levels and gut health. While it is perhaps best known for promoting regular bowel movements, a high-fibre diet is also associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.[2]
Needless to say, many of us could benefit from significantly increasing our intake. If you’re unsure whether you’re currently eating enough, here are 5 Signs You’re Not Getting Enough Fibre.
How To Increase Your Fibre Intake Safely
Here are seven practical ways to increase your fibre intake safely and sustainably.
1. Start Slowly
This is the most important rule when increasing your fibre intake. A sudden increase in fibre can lead to bloating, cramps and excess wind. As such, it’s best to increase your intake gradually and give your gut time to adjust. Aim to build up over a three to five-day period.[3]
2. Switch To Wholegrains
A simple way to add more fibre to your diet is to swap white bread, pasta and rice for wholegrain alternatives. Wholegrains retain more of the grain’s natural fibre, supporting digestion and helping you stay fuller for longer. Just swapping two slices of white bread for wholemeal adds around 3g of fibre to your day.[3]
3. Eat More Fruits And Vegetables
Aim for at least five portions of fruit and veg a day – and wherever possible, keep the skin on, as that’s where much of the fibre is concentrated. Apples, carrots, broccoli, and berries are all excellent high-fibre options. Different plants contain different types of fibre, so try to eat a variety throughout the week rather than defaulting to the same five every day.
4. Add Pulses To Meals
Lentils, chickpeas, kidney beans and other legumes are excellent sources of fibre. Adding just two tablespoons of chickpeas to a salad provides around 3g – a simple, affordable upgrade to any meal. You can also try stirring pulses into soups, curries or pasta dishes.[4]
5. Snack On Nuts And Seeds
Nuts and seeds are an easy way to introduce fibre throughout the day. Two tablespoons of chia seeds contain almost 10g of fibre, the same serving of flaxseeds contains 7.8g, and a handful of almonds or hazelnuts adds around 2g. Sprinkle seeds onto porridge, yoghurt, salads and soups, and snack on nuts to keep yourself full between meals.[5][3]
6. Increase Your Water Intake
On a higher-fibre diet, hydration becomes more important than ever. Fibre absorbs water and draws it into the bowel, so without adequate fluid intake, you could become dehydrated. The NHS recommends six to eight large glasses of water a day.[3]
7. Boost With Supplements
If you’re struggling to hit your daily fibre target through food alone, a high-quality fibre supplement can help bridge the gap. Look for products that combine fibre with other beneficial nutrients – such as protein – to support digestion, satiety, and overall health. This is especially useful on busy days when your diet isn’t as balanced as you’d like.
Can You Eat Too Much Fibre?
Yes, it’s possible to eat too much fibre, especially if you increase your intake too quickly. This can lead to digestive symptoms such as cramps, flatulence, bloating and diarrhoea. That’s why it’s important to increase your intake slowly and drink plenty of fluids, allowing your gut to adapt before slowly introducing more.[6]
The Take Home
Fibremaxxing may sound like just another social media trend, but it’s one that’s genuinely grounded in solid science. With most people falling short of the recommended daily intake, increasing your consumption could have a meaningful impact on your digestion, energy levels and long-term health. The key is to increase your intake gradually, prioritise whole food sources, and stay well hydrated along the way.
While whole foods should always form the foundation of your diet, supplements can be a convenient way to support your intake, especially on busy days. At Protein Works, we offer a wide range of convenient options to make it easier to stay on track. Our Diet Meal 360 – PLATINUM provides up to 4.7g of fibre per serving alongside 25g of protein, while Hunger Killa contains glucomannan, a water-soluble fibre that helps you feel fuller for longer.
References:
- [1] https://foodfoundation.org.uk/news/uk-still-failing-meet-basic-dietary-guidelines
- [2] https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
- [3] https://www.uhd.nhs.uk/uploads/about/docs/our_publications/patient_information_leaflets/physiotherapy/fibre.pdf
- [4] https://www.bladderandbowel.org/wp-content/uploads/2017/05/BBC018_Fibre-Contents-of-Food-Chart.pdf
- [5] https://tools.myfooddata.com/nutrition-facts/170554/wt1/1
- [6] https://pmc.ncbi.nlm.nih.gov/articles/PMC9268622/
No Comments yet!