Why fibrelayering is a trend worth following

FIBREMAXXING IS OUT

Thanks to TikTok, there’s been a big focus recently on fibremaxxing, which is all about getting as much fibre in as possible. And yes, nutritionists were on board because it’s music to our ears that people are thinking about fibre (as 96% of the UK population don't meet the 30g a day recommendation). 

But here’s the shift: we’d rather you fibrelayer than fibremax. Maxxing out on one type of fibre won’t support your body in the same way that a mix of fibres will.

Because when it comes to gut health, it’s not just about how much fibre you eat, it’s about the variety of fibre too.

DIVERSITY, AS WELL AS QUANTITY

Diversity of fibre is important because different fibres do different jobs. Some types feed your gut bacteria, some help regulate blood sugar, some lower cholesterol, some add bulk to your stool to keep things moving, some support your gut lining and immune function and more.

When it comes to feeding gut bacteria, different fibres feed different strains of gut bacteria, which then produce different short-chain fatty acids, chemicals which each have their own skillsets in the body e.g. appetite regulation, impact on mood etc. We know that more diversity in your gut bacteria = a stronger, healthier gut microbiome.

So while hitting a high fibre target from one specific source (like just psyllium husk or just chia seeds or just blueberries) might look good on paper, but it’s not necessarily the best way to support your gut. Diversity is key.

FIBRE-LAYERING

So instead of focusing purely on hitting 30g a day, the goal is to build variety across your diet.

That’s why we’re shifting the focus from quantity to diversity.

A simple way to think about it: Aim for 30g of fibre a day, but also 30 different plants each week.

And remember, plants go beyond just fruit and veg - we’re talking whole grains, legumes, nuts, seeds (and herbs and spices too - these aren’t going to provide fibre, but they will provide polyphenols and antioxidants which also feed gut bacteria). 

DOWNSIDE OF GOING TOO QUICK TOO FAST

Another tick for fibrelayering and thumbs down for fibremaxxing is that going all-in on fibre too quickly can lead to some unwanted symptoms. Maxxing out can mean bloating, wind and discomfort, especially if your gut isn’t used to it.

Instead build it up gradually. Think one new high-fibre food a day for a week.

[Read how to increase fibre without discomfort here]

And don’t forget the basics: fibre works best when you’re well hydrated.

HOW TO FIBRE LAYER

The simplest way to think of fibrelayering is eating different types of fibre-rich foods across the day. It's much easier to think of it in terms of food, not types of fibre (e.g. soluble, insoluble), as most plant foods naturally contain a mix of fibres.

Try to include small portions of each of these fibre-rich foods everyday and change them up during the week:

• Whole grains
• Legumes
• Fruits (with skin on for more fibre)
• Vegetables
• Nuts and seeds

[Read how to increase fibre in your meals here]

Then layer it in across your day:

• Go low and slow if you’re increasing fibre
• Drink plenty of water
• Spread fibre intake throughout the day - don’t fibre-dump at one meal