Beyond the Trend: The Real Health Benefits of "Fibremaxxing"
What’s with fibre? It’s currently having its moment, with more and more people talking about "fibremaxxing." Is this just another internet trend, or is there actually something helpful here?
Let's dive into what fibre is, why it matters, and how you can easily get more of it into your day.
What is Fibre and Why Should You Care?
Fibre is a type of carbohydrate found in plant foods that our bodies cannot digest. Unlike other macronutrients that break down as they pass through your digestive tract, fibre remains mostly intact.
There are three main types of fibre, and they each play a distinct role in your health:
Soluble fibre: This type dissolves in water to form a gel-like substance that slows down digestion. It is excellent for helping to lower cholesterol and manage blood sugar levels.
Found in: Oats, peas, bananas, apples, avocados, citrus fruits, carrots, barley, and psyllium.
Insoluble fibre: This fibre doesn’t dissolve in water. By remaining intact, it adds bulk to your stool and helps food move efficiently through your digestive tract.
Found in: Wheat (whole-wheat flour, wheat bran), nuts, legumes, green vegetables, cauliflower, and potatoes.
Resistant starch: This fibre resists breaking down in the small intestine and passes through to the large bowel, where it ferments, which is a great thing! It acts as a prebiotic, effectively feeding and supporting your beneficial gut bacteria.
Found in: Cooked and cooled rice, potatoes, pasta, and green bananas.
To reap the full spectrum of health benefits, it is important to incorporate all three forms of fibre into your diet regularly.
The Benefits of Consuming Enough Fibre
Bowel Health
A high-fibre diet is strongly linked to a lower risk of bowel cancer and other digestive diseases. This is particularly crucial to note today, as rates of bowel cancer in younger people are unfortunately rising. Fibre protects your bowel health by improving bowel movements, reducing straining or haemorrhoids, and feeding the beneficial bacteria that maintain a thriving gut microbiome.
Bowel Movements
This is what most people associate with fibre, and for good reason. Apologies in advance for the details, but it matters! Adequate fibre intake increases the weight and size of your stool while softening it, provided you are drinking enough water. A bulkier, softer stool is much easier to pass, which means saying goodbye to constipation and hello to regularity. Conversely, if you struggle with diarrhoea, fibre can help absorb excess water and add necessary structure to the stool. At a minimum, everyone should aim to pass a comfortable bowel motion daily.
Pregnancy, other health conditions and sometimes even medications can also slow our bowel transit time. Getting enough fibre is a great way to support your bowel movements and improve your comfort.
Cholesterol Management
Soluble fibre, especially from legumes, oats, and flaxseeds, can reduce the amount of cholesterol your body absorbs from food. It binds to cholesterol within the digestive tract and carries it out of the body as waste before it can enter your bloodstream, assisting in lowering your LDL ("bad") cholesterol.
Blood Sugar Regulation
Fibre, particularly when sourced from whole foods, slows down the absorption of dietary sugars, which helps stabilize blood glucose levels. If you are managing type 2 diabetes or gestational diabetes, prioritizing adequate fibre is an excellent strategy to support your long-term health and avoid sharp energy crashes.
Weight Management
Because most high-fibre foods tend to be incredibly filling, prioritizing them means you are likely to feel satisfied for longer. As an added bonus, high-fibre options often take longer to chew and contain fewer calories than highly processed, low-fibre foods. This means you can enjoy a satisfying volume of food while naturally consuming fewer calories.
Other Surprising Benefits
A diet rich in adequate-to-high fibre is also associated with:
Improved mental health: Thank you, gut-brain axis!
Clearer skin: Goodbye, stubborn acne.
Hormone clearance: Incredibly helpful for managing symptoms during peri-menopause.
Reduced inflammation: Supporting overall systemic wellness.
So, How Much Fibre Do You Need?
The golden number to aim for is 30 grams of fibre per day for adults.
Currently, most Australians consume only 20 to 23 grams per day. While that might not seem too far off the mark, that missing 7 to 10 grams makes a massive difference in the clinical research when it comes to reducing future health risks.
And what about more? As long as you aren’t causing any gut upset, you can have more than 30g per day. From what we know about our ancestors, most cultures would have been having more than 30g per day.
How to Gradually Increase Your Fibre Intake
To avoid sudden bloating or digestive discomfort, it is best to step up your intake slowly. Here are 10 gentle ways to increase your daily fibre:
Start with whole foods first: Look at what you are already eating and make simple tweaks (e.g., swap your morning white toast for a dense, wholegrain option).
Upgrade your grains: Swap regular white rice for brown rice, and standard pasta for a wholegrain or legume-based alternative.
Embrace the cool-down: Cook and cool your rice, potatoes, or pasta before eating them. You can reheat them right before serving and still retain that gut-loving resistant starch.
Get creative with salads and sides: Toss a snack-sized tin of beans or 1–2 tablespoons of cooked quinoa into your leafy green salads.
Sneak legumes into mince dishes: Add black beans or kidney beans to Mexican mince, or stir red lentils into your bolognese sauce.
Keep smart snacks handy: Keep a mix of raw nuts and seeds nearby for an easy, nutrient-dense snack.
Prioritise your plate layout: Fill half of your plate with vegetables before adding your protein or other carbohydrates.
Ditch the chips: Pair raw vegetable sticks and seeded crackers with dip options like hummus or cheese.
Try chia puddings: They make a fantastic breakfast or snack option and can be easily customized with your favorite fruits and spices.
Boost your meals with flax: Sprinkle ground flaxseeds (linseed meal) over your morning cereal, through salads, or blend them into your smoothies.
These changes take time, and your taste buds and digestive system will need a week or two to adjust. Focus on upgrading just one meal or food group at a time as you do your weekly grocery shopping.
Important Note: As you increase your fibre intake, you must increase your water intake as well. Fibre acts like a sponge, and it needs plenty of hydration to move smoothly through your system.
What About Fibre Supplements?
Fibre supplements can be a highly effective, convenient tool to bridge the gap. However, keep in mind that supplements lack the complex matrix of vitamins, minerals, and secondary nutrients found in whole plant foods.
Because there is a wide range of fibre supplements available, and they all behave differently in the gut, it is highly recommended to speak with a practitioner to find out which type is best suited to your unique digestive system.
If you are experiencing chronic digestive issues, changing your diet significantly, or considering new supplements, working alongside a qualified Naturopath can be incredibly beneficial. A Naturopath can look at your health holistically, pinpoint the root causes of any discomfort, and design a tailored nutritional and lifestyle plan that supports your specific health goals safely and effectively. Every individual's digestive system, microbiome, and health history are completely unique.
