Why is everyone talking about fibremaxxing?
Chris, by email
TikTok-born trends rarely go hand in hand with sage health advice, but that’s not to say upping our fibre – an often-forgotten part of our diets – is a bad idea. “Fibre needed its moment, so this is a good thing,” says dietitian Priya Tew. The non-digestible carbohydrate has two main functions: “There’s insoluble fibre, which is found in things such as whole grains, brown rice or vegetable skins, and I think about it like a broom,” Tew says, “in that it brushes the system out.” Then there’s soluble fibre (oats, beans, lentils), which she likens to a sponge: “It turns into this gel in your gut, and aids digestion and keeps us regular.” But that’s only part of the story, because fibre can also help lower cholesterol and stabilise blood sugar.
So, are you getting enough? “The aim is 25-30g fibre a day, but in reality most of us are maybe getting 15-18g,” Tew says, so we’ve 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. “If you’re having too much fibre, you can end up feeling bloated, constipated or have abdominal pain,” she says, and that can occur when you increase your fibre intake too quickly: “The body needs time to get used to what’s happening.”
As with most things in life, it’s far better to take things one step (or one meal) at a time. “Think about adding a bit of fibre to breakfast, lunch and dinner,” Tew advises, whether that’s sprinkling chia seeds or linseed over porridge, adding some fruit (“a banana, say, or raspberries, which contain a lot of fibre”), plus that eternally important spoonful of nut butter.
The same sprinkling strategy also applies to soup, and you could up the fibre content further by tossing in some lentils (“instead of carrot and coriander, try carrot and lentil”) and serving with wholegrain or rye bread. “Our gold standard carrot and hummus is a good snack, as are apples [keep the skin on, mind] paired with almond butter.” Happily, popcorn also falls into the “good fibre content” 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.
Come dinner, Niall Kirkland, author of The Good Bite Easy: High Protein, High Fibre, Delicious Meals, is all about a one-pan creamy bean and lentil number: “Saute 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.” Garnish with soft cheese and chilli oil, then scoop up with toasted sourdough: “You’ll be in heaven.”
Tew also homes in on pulses, stirring lentils through chicken curries and pasta sauces, or tossing kidney beans into a chilli – just be sure to serve the latter with basmati or brown rice, because “they’ve got a better fibre content”, she says. “Think: where can I add that sneaky bit of fibre without going over the top? Otherwise, you’ll end up feeling rubbish.” And that’s definitely something to minimise.
