Fibre plays an important role in keeping the body healthy, from supporting digestion and feeding beneficial gut microbes to helping regulate blood sugar and cholesterol. Researchers at Tufts University say getting enough fibre may even lower the risk of conditions like obesity, diabetes, and certain cancers.
Fibermaxxing refers to consuming at least the recommended daily amount of fibre for your body weight each day, which is between 25-30 grams per day. Dietary fibre is found in wholegrain cereals, nuts, seeds, legumes, fruit and vegetables. It’s made up of the indigestible parts of plants, which pass relatively unchanged through our stomach and intestines.
There are two categories of fibre, soluble and insoluble. Soluble fibre dissolves in water and slows digestion, while insoluble fibre helps move waste through the digestive tract. Both are beneficial and we need to include them in our daily diets.
Foods rich in soluble fibre include many fruits and vegetables, such as apples, avocados, bananas, cabbage, broccoli, and cauliflower. Legumes, beans, and oatmeal are also good sources. Insoluble fibre is commonly found in whole grains, nuts, and seeds. An example of getting 30 grams a day would be 2 pieces of fruit (like an apple and pear) 10 grams, 2 slices wholegrain bread 5 grams and 2 cups vegetables 15 grams.
Jennifer Lee, a scientist at Tufts University says she is not surprised that fibermaxxing has become popular. In fact, she sees it as a sign that more people are recognising an important distinction between lifespan and healthspan. Living longer does not necessarily mean living those years in good health, so many people are searching for ways to stay healthier as they age.
“There is a nine-year gap between living to a certain age in good health and then living in poor quality of health at the end of your life,” Lee added. “Behavioural or nutritional strategies that can keep someone healthy are very on trend right now.”
Research shows that consistently low fibre intake can contribute to metabolic and cardiovascular problems, including diabetes and obesity.
“If you’re not consuming a lot of fibre, you’re possibly consuming calories from other macronutrient groups, and they may be high in carbohydrates or fats, which can lead to weight gain,” Lee said.
“Then, depending on a number of factors that may impact one’s cancer risk, a fibre deficiency may increase your risk for certain cancers, such as colorectal, breast, and prostate cancer.” Lee also points to a simple guideline. For every 1,000 calories consumed, people should aim for about 14 grams of fibre.
What 30 grams of fibre looks like:
Breakfast (8–10g)
Rolled oats (1 cup cooked) – about 4g
Add chia seeds (1 tablespoon) – 5g
Top with berries – 2–3g
Morning snack (4–5g)
One apple or pear with skin – 4–5g
Lunch (8–10g)
Wholegrain bread or brown rice – 3–4g
Add legumes like chickpeas or lentils (½ cup) – 6–8g
Include salad vegetables such as spinach, carrot and cucumber
Afternoon snack (3–4g)
Handful of almonds – 3–4g
Dinner (8–10g)
Vegetables like broccoli, Brussels sprouts or sweet potato – 4–6g
Quinoa or brown rice – 3–5g
Beans added to soups, curries or tacos – extra 4–6g
Easy fibre trick: Choose wholegrain over white bread, rice and pasta
