Should We All Engage in Fibremaxxing?

Introducing fibremaxxing: the newest wellness phenomenon gaining traction, centered on the consumption of an exceptionally high-fibre diet.

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Given that around 90 percent of the UK population fails to meet adequate consumption levels, the trend presents evident advantages; nevertheless, are there also associated risks? Should we all excessively consume cruciferous vegetables? We consulted nutritionist Rhiannon Lambert, founder of the clinic Rhitrition, for her expert guidance.

What is the Importance of Fiber?

Fiber is a category of carbohydrate only present in plant-based foods, including whole grains, vegetables, fruits, legumes, nuts, and seeds. A diet high in fiber provides numerous advantages for the body, especially regarding gastrointestinal health. “In contrast to other carbohydrates, our bodies are unable to effectively digest fiber utilizing our own enzymes,” elucidates Lambert. It traverses the digestive tract predominantly unaltered until it arrives at the colon, where it serves as sustenance for the trillions of bacteria constituting our gut microbiome. This consequently facilitates a more efficient digesting process.

The benefits extend beyond merely enhancing intestinal health. When fiber is digested by intestinal bacteria, it generates substances known as short-chain fatty acids (SCFAs), such as butyrate, acetate, and propionate. Lambert states that these SCFAs are now recognized as crucial for promoting general wellness. Butyrate, a specific short-chain fatty acid (SCFA), is notably advantageous as it aids in the regulation of sleep and mood while concurrently diminishing inflammation.

A diet rich in fiber can diminish our risk of developing specific ailments. A pivotal study published in the BMJ in 2019 indicated that fiber diminishes the risk of heart disease, stroke, type 2 diabetes, and colon cancer by 16 to 24 percent. Wholegrain fiber, present in foods such as wholemeal bread, oats, and quinoa, has demonstrated significant protective effects. Lambert concludes that a fiber-rich diet fosters a more diversified and resilient gut microbiota, which is increasingly associated with improved outcomes in immunity, metabolic health, mental well-being, and cognitive performance.

What is Fibremaxxing?

The fibremaxxing trend on TikTok refers to the practice of increasing dietary fibre intake. Nonetheless, certain creators are exaggerating, asserting 'Ozempic-like results' from abruptly increasing fiber intake.

Although the nutrient in issue promotes satiety and aids in regulating blood glucose levels and weight management, nutritionists remain cautious of quick-fix remedies, advocating for gradual and sustainable modifications instead.

“As a registered nutritionist, I support the trend of increasing fiber intake,” states Lambert. While fiber is an essential component of a nutritious diet, excessive consumption in a short period, as shown in certain "fibermaxxing" trends, may result in unpleasant side effects such as bloating, gas, cramps, and diarrhea. Excessive fiber intake without adequate hydration may lead to constipation or gastrointestinal discomfort.

She states: ‘Individuals with pre-existing digestive disorders (such as IBS or inflammatory bowel disease), or those undergoing substantial dietary modifications, may consider seeking advice from a physician or certified dietitian for tailored recommendations.’

What dietary substitutions can increase fiber intake?

“Numerous straightforward methods exist to enhance your fiber consumption through simple substitutions and deliberate enhancements to your meals,” states Lambert. She advises:

• Substitute white bread, rice, or pasta with whole grain alternatives.

• Incorporate seeds like flaxseeds or chia seeds into yogurt, cereal, or smoothies.

• Utilize oats or whole grain flour in baking as opposed to processed alternatives.

• Enhance meals using lentils, chickpeas, or beans in curries, stews, or salads.

• Substitute meat or chicken with plant-based proteins such as tofu, tempeh, or beans several times weekly.

• Opt for fruit, veggie sticks with hummus, almonds, or popcorn as alternatives to crisps or biscuits.

• Incorporate additional vegetables (fresh or frozen) into sauces, soups, stir-fries, and casseroles.

• Prepare porridge or overnight oats with fruit and nuts as an alternative to conventional breakfast cereals.