TikTok Nutrition Trend 'Fibremaxxing' Wins Approval from Nutritionists Everywhere
Fibremaxxing, a trending topic on TikTok, encourages individuals to increase their fibre intake for improved gut health and overall wellbeing. Here's a comprehensive guide on how to fibremax safely and effectively.
Gradual Increase for Optimal Benefits
Experts recommend gradually working up to the recommended daily fibre intake of 30g for adults, alongside plenty of fluids. Aim for thirty plant points a week, which includes fruit, veg, legumes, nuts, seeds, herbs, and wholegrains.
Start fibremaxxing by adding half a serving more of fibre per day in the first week, and then gradually increase this over a series of weeks. Consistency, not excess, is the goal for long-term benefits.
Prioritizing Whole Food Sources
Fibre is found in a variety of delicious foods like beans, whole grains, vegetables, fruit, nuts, and seeds. Focus on whole food sources of fibre such as whole grains (brown rice, oats, quinoa), legumes (chickpeas, lentils, beans), fruits (berries, apples with skin, pears), vegetables (carrots, broccoli, spinach), nuts, seeds (chia seeds soaked before eating), seaweed, and even air-popped popcorn.
If considering fibre supplements, choose ones with primarily soluble fibre like wheat dextrin (e.g., Benefiber), and use them to complement, not replace, dietary fibre.
Staying Hydrated for Comfortable Digestion
Increasing fibre intake can lead to digestive discomfort if not accompanied by adequate hydration. It's essential to drink plenty of fluids, about one to two cups of water for every five grams of fibre added, to help fibre move smoothly through the digestive system and prevent constipation.
Safety Steps for Fibremaxxing
- Track your current fibre intake to establish a baseline before increasing it.
- Increase fibre intake slowly by about 3 to 5 grams per day over two weeks rather than making a sudden jump, which can cause gas, bloating, diarrhea, and cramps.
- Distribute fibre consumption evenly throughout the day instead of consuming a large amount all at once, which can reduce abdominal discomfort.
Who Should Exercise Caution?
Those with IBS, IBD, or other gut conditions should be especially mindful when thinking about fibremaxxing and seek personalized guidance from a healthcare professional. Very high intakes of fibre, especially above 50g a day, may interfere with the absorption of certain minerals like calcium, iron, and zinc, particularly if that fibre comes from supplements rather than food.
The Benefits of Fibremaxxing
Fibre feeds the gut microbiome and produces chemicals like short-chain fatty acids that have been linked to better brain function, appetite, and glucose regulation. Fibre plays a role in stabilizing blood sugar levels and promoting satiety, aiding in weight management and chronic disease risk reduction.
In conclusion, fibremaxxing is about adding more fibre-rich foods to meals, not overloading on fibre. By following these expert-approved methods, you can enjoy the benefits of improved gut health, weight management, and chronic disease risk reduction without gastrointestinal distress.
- A gradual increase in fibre intake towards the recommended 30g for adults daily, along with sufficient fluids, can lead to optimal benefits when fibremaxxing.
- Prioritize whole food sources of fibre, such as whole grains, legumes, fruits, vegetables, nuts, seeds, seaweed, and even air-popped popcorn, for a healthier diet.
- when considering fibre supplements, opt for ones with primarily soluble fibre like wheat dextrin, as supplements should complement, not replace, dietary fibre.
- To prevent digestive discomfort when increasing fibre intake, drink plenty of water, about one to two cups for every five grams of fibre added.
- Prior to increasing fibre intake, track current fibre intake to establish a baseline and follow safety steps like increasing fibre intake slowly and distributing fibre consumption evenly throughout the day.
- Individuals with conditions like IBS, IBD, or other gut issues should consider seeking personalized guidance from a healthcare professional before fibremaxxing, and high fibre intakes above 50g a day may interfere with mineral absorption, primarily if the fibre comes from supplements.
- Enhancing fibre intake through fibremaxxing contributes to a better gut microbiome, improves brain function, appetite, and glucose regulation, stabilizes blood sugar levels, promotes satiety, aiding in weight management and chronic disease risk reduction.
