Nutrition Experts Advocate for Fibrelayering Over Fibremaxxing

Nutritionists are shifting the focus from the popular trend of fibremaxxing to a new approach they describe as fibrelayering. This change comes in response to findings that suggest a significant portion of the population is not meeting their daily fibre needs. In the UK, a staggering 96% of individuals do not consume the recommended 30 grams of fibre each day, which has raised concerns about various health issues, including digestion and chronic diseases.

Fibremaxxing, which gained momentum on social media platforms, particularly TikTok, encouraged consumers to increase their fibre intake to reach that magic number. While the intention behind this trend has been praised, experts caution that simply aiming for a quantity may overlook the critical aspect of fibre diversity.

Understanding Fibrelayering

The concept of fibrelayering, introduced by nutritionist Sasha Watkins, encourages individuals to focus not only on the amount of fibre consumed but also on the variety of fibre-rich foods they include in their diets. Watkins, who is also the head of health at Mindful Chef, emphasizes that fibre is not a singular entity but a broad spectrum of plant compounds that serve various functions in the body.

According to Dr. Emily Leeming, a dietitian and author of the upcoming book Fibre Power, different types of fibre behave uniquely in the digestive system. Some fibres dissolve in water, while others create a gel-like substance or nourish gut microbes. Each type contributes to health in distinct ways, from managing blood sugar levels to supporting heart health and promoting satiety.

The Importance of Fibre Diversity

The emphasis on fibre diversity is crucial. As Watkins points out, our gut hosts a complex community of microorganisms that thrive on different types of fibre. No single fibre can cater to all gut bacteria; hence, a varied intake can enhance microbial diversity and provide greater protection against illnesses.

Research indicates that a diverse microbiome can lower the risk of infections and diseases. Therefore, the fibrelayering approach advocates for a gradual increase in fibre intake while prioritizing different plant types. This strategy is encapsulated in the 30 x 30 framework, which suggests aiming for 30 different plant types each week to gradually reach the daily fibre goal.

The experts warn against a rapid increase in fibre consumption, which can lead to digestive discomfort such as bloating. “Fibre can be powerful, so your gut needs time to adapt,” Dr. Leeming explains. The recommendation is to incorporate additional fibre sources slowly and thoughtfully.

Watkins advises individuals to build meals around nutrient-rich components, including vegetables, legumes, wholegrains, nuts, and seeds. Instead of overhauling dietary habits, she suggests enhancing familiar dishes by adding lentils to sauces or seeds to yogurt. Spreading fibre intake throughout the day—across breakfast, lunch, dinner, and snacks—can also ease the digestive process.

The transition to fibrelayering signifies a shift in how individuals approach their nutrition. Rather than focusing solely on hitting a number, the emphasis is now on the variety and quality of fibre in one’s diet. This nuanced understanding of fibre is likely to resonate with those looking to improve their health holistically while enjoying a more sustainable approach to nutrition.