Fibremaxxing: The nutrition trend all about fibre
Fibre is essential for staying healthy, but often we don’t consume enough of it. The trend known as fibremaxxing encourages people to maximise their daily intake of fibre and consciously consume fibre-rich foods, such as wholegrain products, vegetables, and pulses. But how healthy is this concept really? In this article, you’ll learn what’s behind the trend, why fibre is so important, and how you can easily incorporate fibre into your diet. As well as the benefits, we’ll also highlight the potential risks and give practical tips on how to healthily maximise fibre intake as part of a balanced diet.
The key points
- Fibremaxxing: The trend around purposefully increasing fibre intake through natural, fibre-rich foods
- Goal: Consume at least 30 g of fibre each day
- Benefits: Fibre promotes intestinal health, lowers cholesterol, and regulates blood sugar levels
- Risks: In the short term, digestive problems, in the long term, e.g. intestinal blockage
- Focus on wholegrain products, pulses, fruit, vegetables, nuts and seeds
- Gradually increasing intake and staying hydrated is crucial
What is fibremaxxing?
Fibremaxxing is a current nutrition trend on social media. The aim is to consciously increase or maximise the intake of fibre, primarily through increased consumption of natural, fibre-rich foods.
To be specific, fibremaxxing entails meeting the recommended daily amount of at least 30 g of fibre, or even exceeding this amount. The trend focuses attention on fibre and highlights the importance of fibre for the body. Fibremaxxing is part of a series of “maxxing” trends that have become popular online and aim to maximise different lifestyle aspects.
What is fibre? Fibre is a component of plant-based foods which cannot be fully digested by the human body. Fibre travels intact through the small intestine to the large intestine, where it is then either broken down by microorganisms or excreted.
A distinction is made between soluble and insoluble fibre: Soluble fibre, such as pectin and inulin, combines with water to form a gel-like substance that actively supports intestinal flora and serves as fuel for microorganisms. Insoluble fibre, such as cellulose or lignin, interacts less with water and passes largely intact through the intestine. The combination of different types of fibre is essential in a balanced diet.
What are the benefits of a diet rich in fibre?
A fibre-rich diet supports intestinal health, lowers cholesterol, and regulates blood sugar levels, which is why it can be used both for prevention and as an accompanying treatment for different illnesses.
Fibre plays a key role in promoting digestion through stimulating intestinal movement and improving stool consistency, which prevents constipation. Soluble fibre also helps to ensure healthy intestinal flora, as it serves as fuel for microorganisms. These bacteria produce short-chain fatty acids, which perform anti-inflammatory and protective functions. Fibre also promotes the feeling of fullness and therefore supports weight regulation in the long term.
Fibremaxxing – FAQs
In principle, fibremaxxing can have many positive effects due to the increased intake of fibre. The focus on nutritious, plant-based foods also makes the concept sustainable and healthy. However, there are limits to this: Excessive consumption of fibre or switching too quickly often leads to digestive problems, gas, cramps, or constipation.In the long term, a diet that is very high in fibre could even have negative consequences. If large quantities of fibre are consumed over a long period without drinking enough water, this can lead to serious problems such as an intestinal blockage. Furthermore, in large amounts, fibre can combine with some nutrients such as zinc, which can in turn unintentionally result in poorer absorption of these essential substances. Fibremaxxing should therefore be combined with a balanced diet to maximise the benefits and minimise the risks.
According to recommendations from the German Nutrition Society (DGE), adults should consume at least 30 g of fibre each day, while the World Health Organization sets a lower limit of at least 25 g per day.
People with chronic inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis should be especially careful, as high fibre intake can exacerbate their symptoms. The same is true for people with irritable bowel syndrome. It is also recommended that caution be exercised in the case of intestinal stenoses, which could be intensified by the expanding properties of fibre.
Medical advice should be obtained if you experience unexplained digestive problems, such as constipation, diarrhoea, and stomach pains, or if you regularly take medication. Some fibre-rich foods could affect the absorption of medicines.
What is the best way to incorporate fibre into your daily diet?
Fibre can be easily integrated into your daily diet. It is essential that intake be increased gradually and that you stay hydrated to avoid digestive problems.
A high-fibre diet can be achieved through small adjustments to your usual eating habits. For example, replacing white rice with wholegrain rice or quinoa, and eating wholemeal bread instead of white bread. You can also enrich your breakfast with ingredients that are high in fibre, such as oats or linseed. Salads can be made to be high in fibre through the addition of pulses such as chickpeas, and wholegrain products and vegetables such as broccoli and carrots can be the focus when in comes to main meals. For those who like to snack between meals, a handful of nuts or dried fruit is a high-fibre option which also provides healthy fats, protein, and nutritious omega-3 fatty acids.
It is important to gradually increase fibre intake, as major changes can lead to issues such as gas and bloating. Furthermore, you should drink a minimum of two litres of water a day, as fibre combines with water and can otherwise lead to constipation.
Which foods are particularly high in fibre?
Wholegrain products such as wholemeal bread,wholemeal pasta, and oats provide insoluble fibre. Pulses such as lentils,beans, and chickpeas contain a large amount of soluble fibre. Fruit and vegetables, especially berries,apples,carrots, and cabbage, introduce both soluble and insoluble fibre into your diet. And let’s not forget nuts and seeds.
How do you distinguish between natural fibre and post-added isolated fibre?
Natural fibre comes directly from plant-based foods. It is naturally present in the plant in question and provides additional important vitamins, minerals, and secondary phytochemicals that support overall health. Post-added isolated fibre, however, is isolated from the plant sources and often purposefully incorporated as an ingredient in foods or supplements such as powders and tablets.
While natural fibre offers benefits due to its accompanying substances, isolated fibre also has its uses where individual requirements need to be accommodated, for example digestion problems or intolerances to certain foods. It can specifically contribute to strengthening intestinal flora or promoting the feeling of being full for longer.
