Fiber Focus: ‘Fibremaxxing’ Gains Traction for Better Health

A Shift in Wellness Trends Prioritizes Gut Health and Beyond

A growing number of individuals are dramatically increasing their fiber intake, fueled by social media trends and a rising awareness of its health benefits. From “fibremaxxing” to visually striking displays of leafy green consumption, people are rethinking their relationship with this essential nutrient.

The Rise of Fibremaxxing

Isheeta Borkar, a Vancouver resident, initially noticed the trend through online posts prompting her to evaluate her own diet. She began incorporating more fiber-rich foods into her meals and snacks, adding ground flaxseed to smoothies, increasing lentil consumption, and even snacking on chickpeas.

“I actually have felt a change,” Borkar tells reporters. “My energy is more stable, my digestion is smoother, which is especially useful during travel, and my husband has noticed fewer sugar cravings.”

The emphasis on fiber represents a departure from the long-standing wellness obsession with protein. Recent data from the Centers for Disease Control and Prevention indicates that over 90% of Americans don’t meet the recommended daily fiber intake. (CDC Fiber Statistics)

Expert Perspective on Fiber’s Benefits

Jennifer House, a registered dietitian and founder of First Step Nutrition in Calgary, observes a welcome shift in focus. “I saw some videos around the new year saying, ‘Protein’s over, fibre’s in,’” she says. “I think it’s great because most people don’t get enough fibre.”

Health Canada recommends 25 grams of fiber daily for women and 38 grams for men, yet most Canadians consume only about half that amount. Fiber is widely recognized for preventing constipation, but research demonstrates its broader impact, including lowering cholesterol, reducing heart disease risk, and potentially preventing colon cancer. The increasing incidence of colon cancer among younger adults is also driving interest in fiber’s protective qualities.

Understanding Soluble and Insoluble Fiber

Fiber isn’t a single entity; it exists in two primary forms: soluble and insoluble. Soluble fiber dissolves in water, aiding in cholesterol and blood sugar regulation, and is found in foods like fruits and beans. Insoluble fiber adds bulk to stool, promoting digestion, and is abundant in whole grains, nuts, and vegetables. A diverse range of fiber sources is ideal for optimal health.

Practical Tips for Increasing Fiber Intake

While consuming a handful of plain greens might not be the most effective strategy for adults, House notes it could be helpful for encouraging children to eat their vegetables. Pairing greens with healthy fats, like olive oil, enhances nutrient absorption.

If you’re new to a high-fiber diet, increase your intake gradually to avoid gas and bloating. Start by swapping refined cereals for whole-grain options or white toast for whole-grain bread. Adequate hydration is crucial; without enough fluids, fiber can exacerbate constipation.

“Historically, nutrition advice has been about getting rid of certain foods and social media often tells you things are toxic or going to kill you,” House explains. “I like the more positive spin of this trend – it’s saying, ‘There are health benefits to this, so try adding it to your diet.’”