Are you fibremaxxing? A nutrition coach shares five ways to get more of this key nutrient in your diet

Last year, it felt like everyone was sleeping, breathing, and — quite literally — eating protein. But now, fibre is poised to take centre stage.

Fibremaxxing is so popular with users on TikTok that it has its own description with FAQs under the search term on the platform. Plenty of videos mentioning the hack say that eating more fibre can have weight loss benefits and boost your chances of having a healthy gut.

Fibre is an indigestible carbohydrate that the body physically can’t break down. When your body is attempting to digest fibre, “it just speeds up and revs up your metabolism,” says certified nutrition and health coach, Hunter Stoler.

“As a result, you’re burning more calories, and you’re actually going to be full for a longer duration, because your body is trying to break down something that can’t be broken down.”

Additionally, “the gut has a favourite food, and that favourite food is fibre,” Dr Kellyann Petrucci, a celebrity nutrition expert said.

Yet, research shows that we aren’t getting enough of this key nutrient. In fact, less than 10 per cent of adults meet the recommended daily intake of fibre, according to a study that was presented at Nutrition 2021 Live Online.

Women need 25 grams of fibre daily, and men recommended to eat at least 30 grams, according to Australian Dietary Guidelines

“Women and men older than 50 should have 21 and 30 daily grams, respectively,” according to Harvard Health Publishing.

Typically, adults are getting about 10 to 15 grams of total fibre daily, the Harvard health blog reported in 2019.

Here are a few simple ways that Stoler, who is known as “Health with Hunter” on social media, suggests hitting your fibre goals each day.

Five simple ways to get more fibre in your diet

1. Eat more fruits and vegetables: Fibre-rich produce includes avocados, broccoli, leafy greens, berries, apples and Brussel sprouts, Petrucci said.
2. Snack on foods with seeds, especially flax seeds and chia seeds. Stoler finds that certain crackers with flax seeds can have up to nine grams of fibre per serving. Nuts and beans can also be great sources of fibre.
3. Drink probiotic sodas with high contents of fibre. Some have “between three and nine grams of fibre per soda, which is incredible,” Stoler says.
4. Reach for wholemeal or wholegrain breads and cereals.
5. Consider adding fibre supplement powders to your smoothies and yogurt. It’s important to talk to your doctor about whether you actually need fibre supplementation beyond what’s already found in your food.

“Fibre is found in so many natural, real whole foods that we as Americans are not getting enough of daily,” Stoler says. “It’s just about reading the labels at the grocery store and curating your fibre finds based off of what you like.”

When increasing your fibre intake, it’s important to drink more water, registered dietitian Mia Syn said in an interview with Make It this past July. Without proper hydration, fibremaxxing can cause constipation, diarrhea, abdominal cramps, bloating and gas, Syn said.

You should always consult with your doctor before making any major changes to your diet.