Fibre-maxxing is the latest wellness trend taking over social media, but how much fibre do you really need? A dietitian weighs in on the benefits, risks, and simple ways to get more from everyday foods.
By Bulelwa Hoala
Social media has taught us that when it comes to health and nutrition, there is always a new food, drink, or viral ingredient we must try or include in our daily routines.
From olive oil and lemon shots and okra water to celery juice, sea moss gel, and chia seed concoctions, wellness trends come and go with promises of better digestion, more energy, weight loss, and glowing skin.
Now, fibre-maxxing is having its moment in the spotlight.
The trend encourages people to increase their fibre intake by adding beans, legumes, seeds, and other fibre-rich foods to their meals. Some are also turning to fibre supplements such as oat bran and psyllium husk.
But is fibre-maxxing a useful strategy for gut health, or is it simply the latest wellness trend to take over social media?
We spoke to registered dietitian Aziwe Booi to unpack what fibre-maxxing really means, how much fibre we need and whether you can have too much of a good thing.
What exactly is fibre-maxxing?
Fibre-maxxing is a relatively new social media phenomenon focused on increasing the amount of fibre in your diet.
“Fibremaxxing has taken social media by storm. It is essentially a trend where individuals try to add more fibre to their diet to meet the recommended intake or, in most cases, exceed this intake. It often includes using beans, legumes, seeds like flax or chia seeds, and even fibre supplements like oat bran or psyllium husk.”
While the name may be new, the nutritional principle isn’t.
“Fibre is not a new concept, but focusing on it is a fairly new concept for the Gen Z audiences.”
Booi explains that fibre is found in plant foods and cannot be completely digested by the body.
“Fibre can be defined as a component of plant foods that cannot be completely digested in the body. Other parts of your food, such as fats, proteins, and carbohydrates, are broken down and absorbed. Fibre passes through your body mostly unchanged.”
How much fibre do you actually need?
According to Booi:
- Adult females: 25g of dietary fibre per day
- Adult males: 38g of dietary fibre per day
Getting enough fibre is important because it supports several aspects of our health, from digestion and fullness to blood sugar and heart health.
Why does fibre matter?
For Booi, one of the key benefits of fibre is its role in digestion and how it affects fullness and blood sugar.
“I support overall digestion.”
“Fibre slows gastric emptying making you feel full for longer and slowing the rate at which glucose is absorbed in the blood. This makes fibre a crucial nutrient for optimal blood sugar control.”
That feeling of fullness can also play a role in weight management.
“Feeling full for longer may support portion control which is a crucial component of weight management.”
There are other potential benefits too. Booi says eating enough fibre may reduce the risk of certain cancers, while some forms of fibre can support the gut microbiome.
“Fibre forms such as oats and apples are rich in prebiotic fibre. This means it feeds the good bacteria in your gut.”
Soluble fibre can also support heart health.
“Soluble fibre binds to cholesterol in your digestive tract to lower total cholesterol levels and thus supports heart health.”
Not all fibre is the same
There are different types of dietary fibre, including soluble and insoluble fibre.
Soluble fibre dissolves in water and is found in foods such as oats, peas, beans, barley and many fruits. Insoluble fibre does not dissolve in water and is found in wholewheat products, bran, nuts and many vegetables.
Booi also highlights beta-glucan, pectin, psyllium husk and resistant starch.
Beta-glucan, found in oats, oat bran and barley, can help lower total cholesterol levels. Pectin, found in foods such as apples, pears and citrus, is another type of fibre.
Psyllium husk ferments slowly and can be used in the management of IBS and constipation, while resistant starch changes on a molecular level when starchy foods are cooked and cooled.
“It is the reason why as dietitians we support eating leftovers!”
According to Booi, resistant starch can help you feel full for longer and support blood sugar control and heart health.
Can you have too much fibre?
Yes.
While increasing fibre can be beneficial, suddenly going from a low-fibre diet to consuming very large amounts can have the opposite effect.
Booi says the upper limit is around 40 to 50 grams of fibre, but how quickly you increase your intake also matters.
“This can lead to digestive discomfort such as constipation, can cause bloating and cramping as well. Getting different types of fibre whilst getting adequate hydration whilst slowly increasing your fibre intake is key to avoid this.”
Her advice is to prioritise whole foods as your main source of fibre.
“Additionally, choosing whole foods as your primary source of fibre unless prescribed by your dietitian.”
In other words, don’t assume that taking large amounts of a fibre supplement is the quickest or best way to improve your diet.
What does social media get right about fibre?
According to Booi, many people may not be getting enough fibre.
“According to a 2015 Survey, South Africans fibre intake can be as low as 16 to 18 grams for males and females. So they are right that we are not consuming enough fibre!”
However, Booi warns against going from minimal fibre intake to large amounts overnight.
“But it is important to remember that going from minimal amounts to higher amounts can cause digestive discomfort so getting people to have tablespoons of fibre supplements may be too much for the gut to handle.”
She also points out that social media can oversimplify where we should get our fibre.
“Something they also get wrong is to get fibre from green leafy vegetables.”
Leafy greens are still an important part of a healthy diet, but Booi says they should not necessarily be viewed as the main source of fibre.
“We still need 400 grams of fruit and veg (3 veg and 2 fruit portions daily) but for something to be considered high in fibre it needs to have at least 6 grams of dietary fibre per 100 gram and leafy greens like spinach only contain 1-2 grams of fibre per 200 gram.”
You don’t need to change the way you eat
Increasing your fibre intake doesn’t have to mean completely changing your diet or buying expensive wellness products. Booi recommends thinking about what you can add to meals you already enjoy.
“We can ask ourselves what we can add into our diet.”
Her suggestions include:
- Add lentils and peas into rice
- Add chickpeas into chicken curry
- Add kidney beans into lean mince
- Add roasted beans into salad
- Add sugar beans into samp
“These nutrition additions really do go a long way.”
And there are plenty of staple South African foods that can contribute to your fibre intake. Chakalaka and baked beans can provide fibre from beans, while samp and beans can be high in fibre, depending on the beans used.
Booi also says biryani can contain additional fibre from lentils and can be made with long-grain whole-grain brown rice.
So, should you try fibre-maxxing?
Booi’s advice is not to treat fibre like a competition.
“Aim for a variety of fibre in your diet to support your digestion.”
And if you’re increasing your intake, start slowly.
“Start slow and steady when incorporating more fibre in your diet.”
Her recommendation is to focus on eating a variety of plant foods.
“Aim for a plant predominant diet regardless of your eating pattern and this will assist in supporting your daily dose of dietary fibre.”
And most importantly, keep it simple.
“Start small by asking yourself what you can add into your diet and this goes such a long way.”
Fibre-maxxing may be the latest wellness phrase taking over social media, but the basic idea isn’t new. You don’t need to chase the latest gut-health hack. Start with the foods you already eat, add more fibre gradually, drink enough water, and aim for variety.
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