What Is It and Should You Do It?

The latest nutritional trend making waves on social media is “fibre-maxxing.” But is it a groundbreaking concept, and what does research say?

While protein has dominated nutritional discussions in recent years, fiber is rapidly gaining recognition as a vital nutrient for health, wellness, and longevity.

With the rise of social media, “fibre-maxxing” is trending, suggesting that our favorite foods may soon be fortified with extra fiber.

However, more fiber isn’t always better. The benefits are contingent on the types of fiber consumed, and it’s essential to assess whether the advantages of increased fiber intake truly outweigh any potential downsides.

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Sarah Pound

Why is Fiber Gaining Attention?

The health benefits of consuming the recommended daily intake of 25 to 30 grams of dietary fiber are well established. Individuals who meet this goal experience lower rates of heart disease, specific cancers, and type 2 diabetes, along with a generally longer lifespan.

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This isn’t new research, but the growing fascination with gut health has put fiber back into the spotlight on social media.

Whether someone is struggling with gut issues like constipation, bloating, irritable bowel syndrome, or FODMAP intolerance, consuming the right kinds and quantities of dietary fiber can be crucial for digestive comfort.

What is Fiber-Maxxing?

Simply put, fiber-maxxing refers to increasing dietary fiber intake. Considering that fewer than 20 percent of Australian adults meet their daily fiber requirements, there is much room for improvement.

Dietitian and gut health specialist Leanne Ward is a strong advocate of fiber-maxxing. “From a gut health perspective, fiber-maxxing is one of the most effective strategies we have,” she explains. “Different types of fibers nourish various gut bacteria, so variety is equally important as quantity. A diverse, fiber-rich diet promotes a robust gut microbiome, influencing digestion, immunity, and even mood.”

Mix whole grains into your weekday lunches.

Sarah Pound

Different Types of Dietary Fiber

It’s essential to recognize that not all fibers are the same. Insoluble fiber, found in wheat bran, fruits, vegetables, and nuts, passes through the digestive system undigested, adding bulk to stools and preventing constipation.

Soluble fiber, found in oats, legumes, fruits, and vegetables, helps slow digestion and lower cholesterol levels.

Resistant starch, present in grains, unripe bananas, and cooked, cooled starchy vegetables like potatoes, supports digestive health by feeding gut bacteria and lowering the risk of cancer.

For optimal gut health, it’s best to include a variety of these dietary fibers in your meals.

Recognizing Fiber Quality

A common trend in supermarkets is for food manufacturers to incorporate processed fiber, like chicory root, oat fiber, and inulin, into their products such as snack bars and biscuits. This allows companies to boast higher fiber content on labels.

While these ingredients are technically fibers, they are often not as beneficial as the naturally occurring fibers found in whole, plant-based foods.

Add edamame to dishes such as miso salmon, soba noodle and avocado salad for a fiber boost.

Sarah Pound

Signs of Insufficient Dietary Fiber Intake

To reach a daily goal of 25 to 30 grams of dietary fiber, you need to include one or two pieces of fruit alongside at least five servings of vegetables each day, in addition to whole grain breads and cereals.

If you regularly dine out and do not request whole grain options, achieving these targets might be challenging.

If you primarily eat at home but skip salads or vegetables during lunch or dinner, or neglect to consume even one piece of fruit daily, you may find yourself feeling bloated or having difficulty with bowel regularity.

Optimizing Your Fiber Intake

Begin by incorporating fresh fruits and vegetables into each meal and snack. Aim to include at least one piece of fruit daily. Choose whole grain breads and cereals, either by ordering them expressly or integrating them into your everyday food routine. Eating legumes a few times a week and snacking on fresh fruits and nuts can also elevate your fiber consumption.

Nonetheless, for health-conscious individuals, it’s important to note that while meeting daily fiber objectives is crucial, an excessive intake can be counterproductive, particularly for those with sensitive digestive systems or irritable bowel syndrome.

Ward emphasizes that sudden increases or large amounts of processed fibers, found in protein bars and snack foods, can exacerbate symptoms for some individuals.

“Fiber-maxxing should be gradual, personalized, and considerate of individual tolerance levels, with an emphasis on whole food sources and adequate hydration,” she advises.

“Ultimately, like in many health topics, achieving balance is vital, and long-term, your gut health will benefit.”