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A recent article in Dentistry Magazine considered the benefits of eating more fibre for oral health. Indeed, oral health has been a much-overlooked benefit in all the recent noise about how we should now move our focus from protein-with-everything and think about our fibre intake.

But is Fibremaxxing really a new thing?

The term ‘Fibremaxxing’ is new, thanks to Tik Tok, and the ways to eat more fibre are evolving beyond the traditional ‘increase fruit and veg’ advice.

But the UK Government advice about fibre targets is not new. Guidelines were updated in 2015 to suggest that all adults need to aim for around 30g of fibre a day.

What is true, is that more recent studies suggest that this target is missed by the vast majority of people – data indicates only 4% of adults reach the 30g mark on a daily basis.

But why does this matter?

What has changed, is our understanding of fibre, its universal appeal, and how we use it.

Instead of focusing purely on “adding bulk”, many of us are now aware of fibre’s role in promoting a healthy gut microbiome, which in turn influences digestion, gut immunity, and even aspects of hormonal, skin and oral health.

 An overview of dietary fibre 

Often referred to simply as fibre, dietary fibre is a type of carbohydrate found in plant-based foods that the human body can’t digest.

While much of nutrition focuses on what we absorb, this lack of absorption is what makes fibre so beneficial. Fibre travels through the digestive system to the colon, where it helps regulate bowel movements, support cholesterol balance, moderate blood sugar, and feed beneficial gut bacteria.

Not all fibre is the same. You have two main forms, insoluble and soluble. Insoluble remains intact as it moves through the digestive system, while soluble fibre dissolves to form a gel-like substance.

A lot of the targeted prebiotic fibres that have driven the Tik Tok trend to ‘max-out’ on your fibre sit in the soluble fibre category where they selectively feed gut bacteria that we want more of.

Both types play an important role, but not all fibres are tolerated equally. Some ferment more rapidly in the gut, which can lead to gas and bloating in sensitive individuals, while others are broken down more gradually and are often easier to incorporate.

Keep it simple

Try to increase the diversity of plant foods across your week gradually.  One week aim for 15 different types and the next week try to get to 20.  It’s the easiest way to increase your fibre intake in a way that works best for your health without risking bloating and gas increases that make you uncomfortable.

Some families I work with like to try the ‘Rainbow 30 a week challenge’ where you tick off different fruit, vegetables and other plant foods across a week – it’s amazing what a bit of family rivalry can do for fibre intake.

Remember that fibre works together with hydration, so if you’re increasing your intake, keeping well hydrated is key.

What on earth does fibre have to do with my happiness?

Because fibre feeds our gut bacteria, the types we consume influence the compounds, also known as metabolites, that those microbes produce.

Some of these metabolites, such as short-chain fatty acids (SCFAs) play a role in keeping our gut healthy and influence our appetite, gut motility, levels of inflammation throughout our body and how well we make hormones that keep our brain happy.

If you don’t eat a wide variety of plant foods, the likelihood is your gut microbiome will not be rich in the friendly gut bacteria that we really want to do all these important things for us.

It also leaves us more susceptible to over-growths of bacteria we’d rather not have in our gut, including those that have translocated from our mouth if we have poor dental health.

So should I ignore this fibremaxxing trend?

Unless you have specific digestive challenges such as IBD or IBS, most people can gently increase their fibre intake through plant foods alone and feel the benefit.

You don’t always need to add special prebiotic fibres to your drinks and buy aggressively marketed ‘high fibre’ products.

But it is true that if you are in the 96% of the population who are not hitting the 30g a day target of fibre regularly you are likely to benefit from gradually working up to it and seeing how you feel.

It can be useful to track your typical food intake for a few days and see how close you are getting.

And if you feel you need to increase your fibre, you may be surprised how your mood, energy and digestion improves just from a few more portions of plant foods on a regular basis.

Thank you to Ruth from Root & Renew Nutrition in Clevedon for sharing her thoughts on Fibremaxxing. You can book a free call with Ruth to find out more.