{"id":471175,"date":"2026-02-10T18:56:08","date_gmt":"2026-02-10T18:56:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/471175\/"},"modified":"2026-02-10T18:56:08","modified_gmt":"2026-02-10T18:56:08","slug":"what-is-fibremaxxing-and-how-much-is-too-much-chefs","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/471175\/","title":{"rendered":"What is fibremaxxing \u2013 and how much is too much? | Chefs"},"content":{"rendered":"

Why is everyone talking about fibremaxxing?
Chris, by email
TikTok-born trends rarely go hand in hand with sage health advice, but that\u2019s not to say upping our fibre \u2013 an often-forgotten part of our diets \u2013 is a bad idea. \u201cFibre needed its moment, so this is a good thing,\u201d says dietitian Priya Tew<\/a>. The non-digestible carbohydrate has two main functions: \u201cThere\u2019s insoluble fibre, which is found in things such as whole grains, brown rice or vegetable skins, and I think about it like a broom,\u201d Tew says, \u201cin that it brushes the system out.\u201d Then there\u2019s soluble fibre (oats, beans, lentils), which she likens to a sponge: \u201cIt turns into this gel in your gut, and aids digestion and keeps us regular.\u201d But that\u2019s only part of the story, because fibre can also help lower cholesterol and stabilise blood sugar.<\/p>\n

So, are you getting enough? \u201cThe aim is 25-30g fibre a day, but in reality most of us are maybe getting 15-18g,\u201d Tew says, so we\u2019ve got a little way to go. That said, some folk on the #fibremaxxing train have set their sights higher, which is where things can become problematic. \u201cIf you\u2019re having too much fibre, you can end up feeling bloated, constipated or have abdominal pain,\u201d she says, and that can occur when you increase your fibre intake too quickly: \u201cThe body needs time to get used to what\u2019s happening.\u201d<\/p>\n

As with most things in life, it\u2019s far better to take things one step (or one meal) at a time. \u201cThink about adding a bit of fibre to breakfast, lunch and dinner,\u201d Tew advises, whether that\u2019s sprinkling chia seeds or linseed over porridge, adding some fruit (\u201ca banana, say, or raspberries, which contain a lot of fibre\u201d), plus that eternally important spoonful of nut butter.<\/p>\n

The same sprinkling strategy also applies to soup, and you could up the fibre content further by tossing in some lentils (\u201cinstead of carrot and coriander, try carrot and lentil\u201d) and serving with wholegrain or rye bread. \u201cOur gold standard carrot and hummus is a good snack, as are apples [keep the skin on, mind] paired with almond butter.\u201d Happily, popcorn also falls into the \u201cgood fibre content\u201d snack camp, as do roast chickpeas, which you could (quite literally) spice up with smoked paprika, ground cumin and coriander, plus a pinch of cayenne.<\/p>\n

Come dinner, Niall Kirkland, author of The Good Bite Easy: High Protein, High Fibre, Delicious Meals<\/a>, is all about a one-pan creamy bean and lentil number: \u201cSaute an onion with garlic, add a dollop of miso, chuck in some butter beans, lentils, stock and blended silken tofu [which also adds a hit of protein], and simmer until thick.\u201d Garnish with soft cheese and chilli oil, then scoop up with toasted sourdough: \u201cYou\u2019ll be in heaven.\u201d<\/p>\n

Tew also homes in on pulses, stirring lentils through chicken curries and pasta sauces, or tossing kidney beans into a chilli \u2013 just be sure to serve the latter with basmati or brown rice, because \u201cthey\u2019ve got a better fibre content\u201d, she says. \u201cThink: where can I add that sneaky bit of fibre without going over the top? Otherwise, you\u2019ll end up feeling rubbish.\u201d And that\u2019s definitely something to minimise. <\/p>\n