Food trends and fad diets have a not-so-great reputation in the wellness world. While they might help you lose weight fast, their often extreme restrictions can sometimes come at a cost to your health and happiness. But there’s one wellness craze doing the rounds on TikTok that our team of doctors are all on board with. It’s called ‘Fibremaxxing’, and it’s focused on boosting fibre levels in a smart and sustainable way. Here’s what you need to know…
What is Fibremaxxing?
Fibremaxxing is a food trend that encourages people to eat more fibre-rich foods. It’s as simple as loading up on high-fibre vegetables, legumes, fruits, whole grains and nuts as part of a healthy, balanced diet. But, while ‘maxxing’ might imply consuming extreme levels of fibre, that’s not the goal here. The aim of fibremaxxing is to reach the recommended daily level of around 30g of fibre (as advised by the NHS). This is a target that most adults currently fall short of, meaning we may be missing out on many of the digestion-support benefits fibre offers.
Does Fibremaxxing help with weight loss?
Yes, Fibremaxxing does help with weight loss – and in more ways than one. Firstly, fibre-rich foods help you avoid the blood sugar spikes that can lead to crashes and cravings. They also help you feel fuller for longer, manage your gut microbiome and keep your bowels regular by supporting digestion. Plus, “eating fibre is even more important when you are using weight loss injections,” says Dr. Julian Birch, “as it helps to reduce the gastrointestinal symptoms such as bloating and constipation that may occur.” So, if you’re on a Wegovy or Mounjaro weight loss journey, Fibremaxxing may be the key to ensuring your body feels nourished and balanced throughout.
What do the experts say about fibremaxxing?
“I think that the most important message behind Fibremaxxing is that, although most of us do not hit the recommended intake of 30g fibre per day, this is something that can be changed by simply altering our diet,” explains Dr. Julian Birch. “Unlike most diet changes or hacks, which focus on cutting things out, Fibremaxxing is a positive trend. Eat more fibre, eat a better variety of fibre, and increase it,” he adds.
“Positive messaging such as this does tend to make people more likely to follow the advice. But, as there is no upper limit of fibre advised, it is important to remember that your gut needs time to adapt. Without this time, we are likely to experience symptoms such as bloating, cramping, change in bowel motions, and excessive wind. When people experience such side effects, it may make them (incorrectly) think that they are intolerant of fibre and should avoid it going forward; a real risk to their future health.”
What foods are high in fibre?
Whole grains
Oats – about 9g fibre per 100g (dry weight) Barley (pearled) – about 17g per 100g (dry weight) Quinoa – about 7g per 100g (cooked) Brown rice – about 4g per 100g (cooked) Wholemeal pasta – about 6–7g per 100g (cooked)
Vegetables
Artichokes – about 7g per medium artichoke Broccoli – about 3g per 80g portion (steamed) Brussels sprouts – about 3g per 80g portion (steamed) Sweet potatoes (with skin) – about 4g per 150g potato Carrots – about 2.5g per 80g portion (raw)
Legumes
Lentils – about 7-8g per 150g serving (cooked) Black beans – about 7g per 150g serving (cooked) Chickpeas – about 8g per 150g serving (cooked) Split peas – about 12g per 150g serving (cooked) Kidney beans – about 9g per 150g serving (cooked)
Fruits
Raspberries – about 7g per 100g Pears (with skin) – about 4g per medium pear (120g) Apples (with skin) – about 4g per medium apple (100-120g) Bananas – about 3g per medium banana (100g) Avocado – about 7g per half an avocado (100g)
Nuts and seeds
Chia seeds – about 10g per 30g (2 tbsp) Flaxseeds – about 8g per 30g (2 tbsp ground) Almonds – about 3.5g per 30g handful Pistachios – about 3g per 30g handful Sunflower seeds – about 3g per 30g handful
How can I eat 30g of fibre in a day?
To reach the recommended 30g of fibre each day, aim to eat high-fibre foods with most meals. There’s no shortage of delicious options, with a wide range of fruit, vegetables and whole grains boosting your fibre levels. Here are some meal and snack ideas to get you started…
Breakfast: Greek yoghurt with 2 tablespoons of chia seeds, a handful of flaxseeds, and raspberries. Or try spreading half an avocado on toasted wholemeal bread, with a sprinkling of sunflower seeds.
Morning snack: A handful of almonds or pistachios, alongside your usual favourite snack. This morning break is a great time to sip our Gut/Brain Wellness Powder, too, which is packed with chicory inulin, a prebiotic fibre that supports a healthy gut.
Lunch: Quinoa and lentil salad with roasted vegetables, chickpeas and a dressing of your choice. Or try a wholemeal wrap filled with hummus, spinach, black beans and a source of lean protein, like skinless chicken.
Afternoon snack: Reach for fruit. Apples, pears and bananas make a delicious and nutritious afternoon snack, and they’re easily enjoyed on the go, too.
Dinner: A wholemeal spaghetti carbonara or bolognese with plenty of vegetables chopped in. Or a vegetable and bean chilli made with kidney beans, black beans, and lentils, served with brown rice.
4 nutritionist-approved tips for increasing fibre intake
1. Take it slow
“I would suggest that patients follow a slightly more boring challenge,” says Dr Julian. “Start by slowly increasing your fibre, day-by-day, week-by-week, month-by-month, and focus on hitting the target daily in the long-term rather than attempting to get as much in as possible in a short space of time, and then feeling the consequences.”
2. Avoid ultra-processed foods
“For many of us, the first step is to move away from UPFs (Ultra-Processed Foods) and instead move towards a whole-food diet. UPFs are often low in fibre, and have additives such as preservatives and sweeteners that may further deplete our gut microbiome.”
3. Make simple swaps
“Simple swaps will help in the long-term, and are realistic for us to stick to. For example, start by switching your bread or rice from white to whole grain/brown as an easy way of boosting fibre intake.”
4. Aim for balance
“Ensure that when you do increase your fibre intake, you don't do this at the expense of other foods. You still need the protein and healthy fats that come from a healthy, balanced diet.” Looking for more weight loss advice from our experts? Discover nutrition tips for a healthy, balanced diet.
Looking for more weight loss advice from our experts? Discover nutrition tips for a healthy, balanced diet.
