Fibremaxing: The Cardiff Chiropractor that saves your gut!

Move over, keto. Step aside, intermittent fasting. There’s a new nutrition trend in town, and it’s all about… fibre. Meet fibremaxing, the internet’s new buzzword for eating a lot more fibre, and doing it smartly. But what is fibremaxing, and should you be doing it?

Let’s dig in (pun intended).

What is Fibremaxing?

Fibremaxing is the practice of intentionally increasing your dietary fibre intake, sometimes dramatically, with the goal of boosting digestion, improving gut microbiome health, managing weight, and even enhancing mood.

It’s not a brand or a gimmick. It’s part nutrition science, part lifestyle movement, and part TikTok health trend. Think of it as the clean girl aesthetic but for your colon.

Why Is Everyone Talking About Fibre Right Now?

Because most people aren’t getting enough of it, and the results are affecting everything from bloating to brain fog.

📊 According to the CDC, only 7% of Americans meet the recommended daily fibre intake (25g for women, 38g for men) [(CDC, 2023)]. Meanwhile, researchers are calling fibre deficiency a “public health concern,” linking low intake to obesity, heart disease, and depression [(Anderson et al., 2009)].

“Fibre plays a crucial role in feeding the beneficial bacteria in our gut. Without it, the gut microbiome starts to starve.” Dr. Tim Spector, Professor of Genetic Epidemiology at King’s College London

What Does Fibremaxing Look Like in Practice?

Fibremaxing isn’t just eating more kale (though go for it!). It’s about diversity and strategy:

✅ Add plants from all food groups: Aim for 30+ different plant-based foods per week, vegetables, fruits, legumes, grains, nuts, and seeds.

✅ Start your day fibre-first: A chia pudding or overnight oats bowl with berries and flaxseeds is fibremaxing gold.

✅ Use “prebiotic stacking”: Combine foods that fuel different strains of gut bacteria. For example: beans + onions + quinoa.

✅ Snack smarter: Swap chips for roasted chickpeas, popcorn, or a handful of walnuts.

✅ Don’t go overboard too fast: Your gut needs time to adjust. Gradually increase fibre to avoid bloating or gas.

The Gut Microbiome Connection

Here’s where fibremaxing gets cool (yes, really). Fibre isn’t just about pooping better, it’s about feeding your gut’s microbial universe.

🌱 Prebiotic fibres (found in garlic, onions, bananas, oats) are fuel for the “good” bacteria in your intestines. When these microbes eat fibre, they produce short-chain fatty acids (SCFAs), superstars linked to:

• Reduced inflammation

• Better insulin sensitivity

• Lower risk of colon cancer

• Improved brain function

  
  

“Your microbes eat what you eat. Feed them junk, and you get a junk ecosystem. Feed them fibre, and they thrive, and so do you.” Dr. Megan Rossi, The Gut Health Doctor

Benefits of Fibremaxing (Backed by Science)

✅ Improved digestionFibre adds bulk and softens stool. It’s nature’s broom.

✅ Weight management. High-fibre diets increase satiety. Translation: you feel fuller, longer.

✅ Better mood. A growing field of research links gut health to mental health, particularly via the gut-brain axis.

✅ Blood sugar control. Soluble fibre (like oats, chia, beans) slows glucose absorption, improving insulin response.

✅ Cholesterol reduction. Soluble fibre helps lower LDL (“bad”) cholesterol.

✅ Longevity. One massive meta-analysis found that every 8g increase in daily fibre reduced all-cause mortality by 5-27% [(The Lancet, 2019)].

Common Fibremaxing Mistakes (and How to Avoid Them)

❌ Going from 0 to 100. Sudden increases = gas, bloating, and discomfort. Solution: add fibre gradually over 1–2 weeks.

❌ Forgetting hydration. Fibre needs water to work its magic. Aim for at least 8 glasses per day.

❌ Relying on supplements. While psyllium husk can help, whole foods offer a richer array of nutrients and prebiotics.

Easy High-Fibre Swaps You Can Make Today

Instead of... Try this... Fibre Boost White rice Cooked quinoa or barley +4g White bread 100% whole wheat or rye bread +3g Potato chips Baked edamame or veggie sticks +5g Sugary cereal Steel-cut oats with chia + fruit +10g Fruit juice Whole fruit (apple/orange) +3–5g

So... Should You Try Fibremaxing?

If you:

• Want better digestion ✅

• Get bloated or gassy often ✅

• Are working on weight loss ✅

• Care about gut health ✅

• Like feeling full and energized ✅

…Then YES, fibremaxing is worth a shot. Just remember: slow and steady wins the gut race.

Fun Fibre Fact to Impress Your Friends

💡 Koalas and pandas have some of the highest fibre diets on earth. Koalas eat almost nothing but eucalyptus leaves, and pandas get ~99% of their calories from bamboo.

And no, fibremaxing does not mean you need to eat like a panda.

Final Takeaway

Fibremaxing isn’t about perfection. It’s about variety, consistency, and enjoying the benefits of a well-fed microbiome. Add more plants, drink more water, and listen to your gut, literally.

References

• Anderson JW, Baird P, Davis RH Jr., et al. "Health benefits of dietary fiber." Nutr Rev. 2009.

• The Lancet. “Dietary fibre intake and reduced risk of non-communicable diseases.” 2019.

• CDC Dietary Guidelines for Americans, 2023.

• Tim Spector, Zoe Nutrition.

• Dr. Megan Rossi, Eat Yourself Healthy, 2020.

• Harvard School of Public Health – The Nutrition Source.

Always talk to a doctor before embarking on substantial lifestyle changes.