Understanding the Fibermaxxing Trend
TikTok is not typically known for its nutritional expertise, but there’s one trend that has caught the attention of dietitians and nutritionists: ‘fibermaxxing.’ This concept involves incorporating as many high-fiber foods into your meals and snacks as possible to meet or exceed recommended daily fiber intake. While many people have focused on protein, experts argue that fiber is an essential nutrient that often goes overlooked.
Most individuals, particularly in the UK, fall short of the government’s recommendation of at least 30g of fiber per day. A personal account highlights how even those who are conscious of their diet may miss out on this vital nutrient. Before attempting to increase fiber intake, one individual calculated they were only getting around 20g a day, which is significantly below the target.
The Benefits of Fiber
Fiber plays a crucial role in digestive health, helping to prevent constipation and maintain regularity. However, its benefits extend far beyond digestion. According to registered dietitian Nichola Ludlam-Raine, a high-fiber diet can reduce the risk of heart disease, type 2 diabetes, and bowel cancer. It also helps improve cholesterol and blood pressure levels.
Moreover, fiber supports a healthy gut microbiome by feeding the beneficial bacteria in the large intestine. These bacteria break down indigestible fibers and produce short-chain fatty acids (SCFAs), which can influence various systems in the body, including immunity, hormones, mood, and metabolic health.
Practical Tips for Increasing Fiber Intake
To effectively boost fiber intake, experts recommend a strategy called ‘fibre stacking.’ This involves adding small amounts of fiber throughout the day. For instance, incorporating one tablespoon of chia seeds or ground flax seeds, a large pear, or 75g of cooked red lentils into meals and snacks can help reach the daily goal.
Fiber becomes increasingly important as you age, as changes in gut microbiota can occur from midlife onwards. Consuming fiber-rich foods like fruits, vegetables, peas, beans, nuts, and seeds can help repair the gut lining and reduce inflammation.
High-fiber foods are also beneficial for weight management. They tend to be more filling and take longer to eat and digest, which can help control appetite and reduce overall calorie intake. Additionally, fiber slows the release of glucose into the bloodstream, stabilizing blood sugar levels and reducing cravings.
Incorporating Fiber into Daily Meals
On TikTok, fibermaxxing often starts with a highly fibrous breakfast. A mixed berry chia pot, for example, can provide over a third of the daily fiber requirement. To prepare this, mix chia seeds with preferred milk and let it sit overnight. Adding ingredients like Greek yogurt, dates, berries, and nuts can enhance both flavor and fiber content.
Registered dietitian Catherine Rabess suggests adding fiber-rich elements to salads, such as roasted peppers, artichokes, and mixed grains like bulgur wheat or quinoa. She also recommends using mixed seeds as a topping for meals, similar to how salt and pepper are used.
Swapping half of the meat in mincemeat dishes with lentils can also increase fiber intake while being economical. Snacks like carrot batons with hummus, apple slices with peanut butter, or handfuls of prunes, nuts, or popcorn can keep you full throughout the day.
Making Fiber Part of Your Routine
Including fiber in green smoothies can be done by adding apples, pears, kale, spinach, avocado, and kiwi fruit with its skin on. Oats, nuts, and seeds can further boost the fiber content.
Experts emphasize the importance of gradually increasing fiber intake to avoid digestive discomfort. Hydration is also crucial, as fiber needs fluid to function properly. Without enough water, increased fiber can worsen constipation or lead to overflow-diarrhea.
Chewing food thoroughly, taking a short walk after meals, and rinsing canned beans to remove FODMAPs can help minimize bloating.
Final Thoughts
After experimenting with fibermaxxing, one individual noticed a significant improvement in energy levels and reduced cravings for sweets. Gradually increasing fiber intake allowed for a smooth transition without digestive issues. Learning about high-fiber foods encouraged diversification of plant-based intake, leading to more colorful and nutritious meals.
If you’re experiencing sluggish bowel habits or feeling unsatisfied after meals, consciously increasing fiber intake could make a meaningful difference. Embracing fibermaxxing might just be the key to better health and well-being.