Given that nearly all of us do not eat enough fibre, it makes sense to actively try to increase our daily intake. Here is what happened when Rosie Fitzmaurice tried it
TikTok is not known for its sound nutritional advice, but there is one viral trend doing the rounds that dietitians and nutritionists are on board with: ‘fibermaxxing.’ The concept, simple though it is, is to pack in as many high-fibre foods to your meals and snacks as possible in a bid to meet or exceed recommended daily guidelines for fibre intake.
On TikTok, fibermaxxing is all about starting your day with chia pudding topped with combinations of berries, fruit, nuts and shredded coconut – which users such as @impamibaby boast can pack in more fibre than most people get in a day. Colourful salad bowls, lentil and bean recipes and plates piled with avocado, broccoli and skin on sweet potatoes are everywhere.
While many of us have been focusing on eating enough protein, experts including nutritionist Emma Bardwell, argue fibre is an unsung hero that requires just as much focus. Most people – an estimated 96 per cent – do not meet the UK government recommendations of at least 30g of fibre per day for adults.
I am one of them. I calculated that before I tried ‘maxxing’, I was probably getting closer to 20g a day – missing a whole third of the recommended intake. Like many others, I found myself focusing more on protein, ensuring I was eating it with every meal, but I’d still often find myself feeling hungry afterwards or craving lots of sweet treats.
On the upside, I discovered that I was actually already fibermaxxing areas of my diet without knowing it. It’s just that there was room for improvement. I already eat plenty of avocados and regularly consume beans and seeds. I usually choose wholemeal bread over white. Bardwell particularly recommends dark rye sourdough or sprouted bread such as Ezekiel. I often opt for brown pasta, though lentil, edamame bean or pea pasta offers more fibre. I secured the latter at the supermarket, but am not overly sold on the taste (it does take less time to cook, though, silver linings!).
Why fibre is important
You’re probably aware that fibre plays a vital role in digestive health, helping to prevent constipation and keep you regular, but its benefits go far beyond that, according to specialist registered dietitian Nichola Ludlam-Raine, author of How Not to Eat Ultra-Processed.
“A diet high in fibre has been linked to a reduced risk of heart disease, type 2 diabetes and bowel cancer, as well as improved cholesterol and blood pressure levels,” she says.
Fibre also supports a healthy gut microbiome by feeding the trillions of bacteria that live in the large intestine. Bardwell, whose book, The 30g Plan, sets out how to get 30g of protein with each meal, 30g of fibre a day, while also hitting 30 plants a week, describes how these bacteria work to break down indigestible fibres from the food we eat and turn them into beneficial compounds known as short-chain fatty acids (SCFAs). “These can influence many systems and organs in our body, including immunity, hormones, mood, heart, skin and metabolic health.”
As I embarked on my own fibermaxxing experiment, Bardwell recommended I focus on ‘fibre stacking,’ or breaking it down into more manageable chunks. “Think about trying to add 5g of fibre to meals and snacks throughout your day,” she suggests. This could include one tablespoon of chia seeds or ground flax seeds, one large pear, 75g cooked red lentils, 80g cooked green peas, two cooked carrots, one medium avocado or baked sweet potato (skin on). Around 40g of dark chocolate (over 85 per cent cocoa content) counts too.
While ‘fibermaxxing’ is a Gen Z trend, people of all ages will benefit from upping their fibre intake. Fibre arguably becomes even more important as you age. Studies have shown that your gut and the microbes living in it begin to change and decline from midlife onwards.
“We can start to lose certain species and strains of microbiota,” Bardwell explains. “Fibre can help to repair your gut lining and dampen down inflammation – no fancy, far-flung ingredients needed. Just fruit veg, peas, beans, nuts, seeds, herbs and spices.”
Fibre also plays an important role in maintaining a healthy weight. “High-fibre foods tend to be more filling and take longer to eat and digest, which can help with appetite control and reduce overall calorie intake,” Ludlam-Raine adds. “Fibre slows the release of glucose into the bloodstream, helping to stabilise blood sugar levels and reduce cravings. A low-fibre diet, particularly one high in ultra-processed foods (which typically contain low levels of fibre) can contribute to weight gain over time due to increased energy density and reduced satiety.”
According to TikTok, fibermaxxing starts with a highly fibrous breakfast, through which you can set yourself up for the day by hitting a good chunk of your daily fibre target. Bardwell’s mixed berry chia pot, for example, contains over a third, with 11g of fibre and 30.5g protein. Recipes vary but in its simplest form, prepare your pudding by adding chia seeds (basil seeds work nicely too) and your preferred kind of milk. Leave in the fridge overnight (or for at least 20 minutes). Soaking the chia seeds helps with digestion. Some people like to bulk their pudding up with oats. Bardwell’s tip is to go for oat bran over regular oats as it’s higher in fibre. Combine in a concoction of Greek yoghurt, dates, berries – raspberries are particularly fibrous – and nuts such as almonds, pistachios, pecans and hazelnuts.
I felt particularly smug spooning the pink mixture into glass jars in preparation for the week ahead and they proved a real hit in my household, especially with my toddler. Delightfully, preparing breakfast in advance took a lot of stress out of mornings.
It’s worth noting that that your average green salad contains minimal amounts of fibre, according to registered dietitian Catherine Rabess, author of The 30 Plan, so it’s a good idea to add things like roasted peppers, artichokes and mixed grains like bulgur wheat, barley, freekeh and quinoa – all things I don’t eat a lot of. I usually stick to plain old brown rice (which is still a bit more fibrous than white). Rabess recommends using mixed seeds as a topper to most meals. “I have a jar of mixed seeds next to my fridge, and when I’m cooking I sprinkle them over dishes as if it were salt and pepper!”
Her other tip is to swap out half of the meat in any mincemeat dishes with lentils, I tried this with a spaghetti bolognese and was inspired. It’s economical, as I saved the other half of the meat for meatballs later in the week.
My fibrous snacks were covered with carrot batons and hummus; apple slices and peanut butter or handfuls of prunes, nuts or popcorn which, happily, kept me full throughout the day.
To my green smoothies, I added combinations of apple or pear, kale or spinach, avocado, and a kiwi fruit thrown in with its furry skin still on, which can boost its fibre content by up to 50 per cent, plus a good handful of oats, nuts and more seeds, of course.
So, is ‘fibermaxxing’ worth trying?
If you can ignore the way it’s spelled – ‘fibermaxxing’ “makes a lot of sense,” Bardwell concludes. “In the UK we are only getting around 16-18g of fibre a day, so we’re woefully under consuming this vital nutrient.”
Ludlam-Raine agrees: “Most people don’t need to worry about overdoing fibre – the bigger concern is not getting enough.” She stresses the importance of people increasing their fibre intake from real food sources like oats, flaxseed, chia, fruits, and vegetables, rather than powders or ‘functional fibres’ added to foods, which may not have the same benefits as whole foods, and in large amounts, can cause digestive upset. She also advises a gradual increase in fibre intake as doing it too quickly can lead to bloating, gas, and discomfort.
Hydration is important, too. “Fibre needs fluid to work properly, especially soluble fibre,” Ludlam-Raine explains. “Without enough water, increased fibre can worsen constipation, and even cause overflow-diarrhoea.”
Bardwell advises chewing your food well, taking a short walk after meals and rinsing canned beans thoroughly “to get rid of the FODMAPS that can worsen bloating.”
My verdict
As my experiment unfolded I noticed that I was not reaching for sweet treats come 3pm, when I usually feel that mid-afternoon slump. My energy levels feel more stable throughout the day. I took Bardwell’s advice and increased things gradually, so thankfully didn’t experience any sudden changes in bowel habits or discomfort, but let’s just say things are now running like clockwork.
Learning which foods are highest in fibre has encouraged me to diversify my plant intake, too. I’ve been filling my salads with colourful roasted veggies, pulses and now throw frozen peas (a good source of plant-based protein, too) into pretty much everything. I’m also eating jars of artichokes like they’re going out of fashion.
Should you have a go at fibermaxxing? If your bowel habits are feeling a little sluggish or you find yourself aimlessly grazing and never feeling fully satisfied after lunch, then my conclusion is that consciously upping your fibre intake could make a meaningful difference.