More attention is being turned to the health benefits of fibre, with some dubbing the trend ‘fibremaxxing.’iStock
Isheeta Borkar has always been fairly health-conscious. Earlier this year, however, the 33-year-old began seeing a number of fibre-focused social-media posts that made her pause and take stock of her diet.
There was the trend of “fibremaxxing” – which means trying to maximize your intake of fibre-rich foods with every meal and snack. Then there were “dinosaur time” videos, where people would eat raw leafy greens, typically to the Jurassic Park theme song.
Borkar, a Vancouver-based vegetarian who works in human resources and as a travel blogger, tried incorporating both these trends in her day-to-day life: adding ground flaxseed to her smoothies, making meals with lentils, eating chickpeas by the handful and even shoving raw spinach into her mouth pre-dinner.
“I actually have felt a change,” she tells The Globe. “My energy is more stable, my digestion is smoother, which is especially useful during travel, and my husband has noticed fewer sugar cravings.”
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The online wellness world has long been obsessed with upping protein intake, but the focus began to shift earlier this year when foods with fibre started trending. Since then, many people have been paying closer attention to their consumption of fruits, vegetables, whole grains, nuts, seeds and legumes.
“ I saw some videos around the new year saying, ‘Protein’s over, fibre’s in,’” says Jennifer House, a registered dietitian and founder of First Step Nutrition in Calgary. “I think it’s great because most people don’t get enough fibre.”
Health Canada recommends 25 grams of fibre a day for women and 38 grams of fibre a day for men, but it says most Canadians are only getting about half that much.
Fibre is well known for its ability to prevent constipation, but research shows it can also help lower cholesterol levels, reduce the risk of heart disease and prevent colon cancer. Its impact on colon-cancer risk has been at the heart of many recent social media videos due to rising rates of the disease among young people.
“It also keeps us feeling full so it can help with weight loss,” House says. “And it’s calorie-free – it’s just the indigestible part of a plant.”
There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water, lowers cholesterol and blood sugar levels and can be found in foods such as fruit and beans. Insoluble fibre adds bulk to stool, aids digestion and can be found in whole grains, nuts and vegetables.
Ideally, we need a variety of fibre sources in our diets.
House says eating a mouthful of plain greens may not be the best way for adults to up their fibre intake. That’s because pairing them with healthy fats like olive oil actually helps the body absorb their nutrients, plus it’s likely an unsustainable habit. But it may be a helpful way to get children who are picky eaters to eat their greens, she notes.
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If you’re not used to eating large amounts of fibre, you’ll want to increase your intake gradually, because too much too fast can cause gas and bloating. House recommends focusing on just one meal per day at first, such as swapping a refined cereal for whole-grain cereal or white toast for whole-grain toast.
Drink plenty of water to help the fibre do its job, too. Without enough fluids, fibre can actually worsen constipation rather than ease it. If you drink lots of water and increase your fibre by a few grams each day, House says you’ll likely feel the benefits soon enough.
“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 says. “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.’”
