Dietitian Clarifies Popular "Gut Wellness Fad": Over-Fibering with Fibre Maxx
From 'Fibre Maxxing' To A Balanced Approach:
Jumping into the latest health trend might seem appealing, but not all fads are beneficial - take 'fibre maxxing' for instance. This approach encourages increasing fibre consumption to maintain overall health and potentially aid in weight loss. However, it's crucial to approach the increase in fibre intake methods safely to avoid unwanted digestive issues.
Nutritionist Nmami Agarwal cautions against overdoing fibre maxxing. She notes that while fibre is necessary for cholesterol, blood sugar regulation, digestion, and even controlling appetite, consuming too much, too quickly can be harmful.
To avoid the digestive troubles like bloating, constipation, gas, nutrient malabsorption, IBS flare-ups, and dehydration associated with excessive fibre consumption, Nmami suggests adopting a measured approach to fibre intake.
Now, you might be wondering, what is the right approach to increasing fibre intake? Here are Nmami's recommendations:
- Start Slow & Steady: Gradually increase your fibre intake to help your digestive system acclimate. Consider adding 1-5 grams of fibre per day for about a week. Be mindful of how your body reacts to new high-fibre foods, and proceed cautiously.
- Focus on Whole Foods: Prioritize whole grains, legumes, fruits, and vegetables, choosing whole grain bread, pasta, and cereals over refined options. Eat whole fruits instead of drinking juice, and incorporate vegetables into each meal. Incorporate beans, lentils, and chickpeas into soups, salads, and main dishes.
- Make Smart Substitutions: Swap all-purpose flour for oat, spelt, or almond flour in baking. Opt for fiber-rich snacks like nuts, seeds, or fresh fruit instead of processed snacks.
- Stay Hydrated: Drinking plenty of water helps fiber move smoothly through your digestive tract. Aim to drink 2.5-3 litres of water each day.
- Listen to Your Body: Keep a food diary to identify which high-fiber foods affect you most. Adjust your intake accordingly and use fiber supplements sparingly, if necessary.
In conclusion, fibre is essential for your health, but it's crucial to approach fibre maxxing with caution to avoid digestive discomfort. Instead, focus on a well-rounded, balanced approach to gut health tailored to your body's needs. Remember, the key to gut wellness is a customised strategy that takes into account your medical history, lifestyle, and symptoms. Don't let health fads dictate your approach to a healthier you.
- While engaging in 'fibre maxxing' can contribute to overall health and weight management, it's essential to be mindful of your body's response to increased fibre intake, focusing on a balanced approach that prioritizes whole foods, smart substitutions, hydration, and listening to your body's signals to avoid digestive issues.
- Incorporating science-backed practices in health-and-wellness, such as adopting a measured approach to increasing fibre intake, can yield significant benefits for mental-health, fitness-and-exercise, and nutrition, ultimately aiding in maintaining a healthier lifestyle.
