First it was protein. Now it’s fibre.
Social media is buzzing about “fibremaxxing” – the trend of intentionally increasing your fibre intake to support gut health, weight management and overall wellbeing. Unlike many nutrition trends, this one actually has merit, because most Australians aren’t eating enough fibre.
But before you start adding psyllium to everything, remember that health isn’t about maximising a single nutrient. A healthy diet is built on variety, with foods from all five core food groups working together to support overall health.
Fibre plays an important role in digestive and metabolic health. Getting enough fibre each day can:
- Support regular bowel movements and a healthy gut
- Help manage cholesterol and blood sugar levels
- Keep us fuller for longer, which can support healthy weight management
Dietary fibre is the part of plant foods that isn’t completely digested. Instead, it travels through the digestive tract relatively unchanged before being fermented by beneficial gut bacteria or excreted as waste.
Not all types of fibre work in the same way. Different types of fibre have different roles and health benefits.
Soluble fibre: the sponge & sweep
It absorbs water in the digestive tract to form a gel that slows digestion, helping you feel fuller for longer. It also softens stools, making bowel motions easier to pass, while helping to sweep excess cholesterol and hormones out of the body.
Find it in rolled oats, barley, legumes and lentils, psyllium husk, nuts, seeds and the flesh of fruits and vegetables.
Insoluble fibre: the traffic controller
Unlike soluble fibre, insoluble fibre doesn’t dissolve in water. Instead, it adds bulk to your stool and keeps things moving along, supporting regular bowel motions and preventing constipation.
Find it in wheat bran, nuts, seeds, beans, wholegrains, vegetables (especially broccoli and cauliflower), fruits such as grapes, kiwi, berries and pineapple.
Resistant starch: your gut microbiome’s favourite meal
Resistant starch escapes digestion and reaches the large intestine intact, where it feeds beneficial bacteria. In return, they produce short chain fatty acids that help reduce inflammation and support gut, metabolic and even mental health.
Find it in under-ripe bananas, legumes, freekeh, soaked rolled oats and cooked then cooled pasta, potato and rice.
Simple ways to maximise your fibre intake:
- Swap refined grains for wholegrains like rolled oats, quinoa or Vita-Wheats
- Add a tablespoon of nuts, seeds or psyllium husk to yoghurt and smoothies
- Add beans or lentils to your curries, soups and pasta sauces
- Aim for half a plate of vegetables at lunch and dinner
Instead of chasing the highest possible fibre intake, focus on regularly including a variety of fibre-rich foods each day.
Aim for around 25-30g of fibre daily, increase your intake gradually and drink plenty of water. Your gut microbes, and the rest of your body, will thank you for it.
Written by Claire Warner, Accredited Practicing Dietitian
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