Aesthetic trends, gym culture and the evolving longevity conversation, have all given rise to protein becoming the mainstay macro. Protein’s capacity to support muscle tone now, as well as offer protection into later life, has seen many from their twenties to their seventies, increasing their daily intake. However, the nutritional trend of “fibremaxxing” is gaining traction across both social, and traditional media platforms, thus raising the profile of fibre as a key contributor to long-term health.
THE FUTURE IS FIBRE
The evidence supporting fibre’s ability to elevate mental state, shed visceral fat and reduce the likelihood of major diseases, is both compelling and abundant.
A series of studies published in The Lancet found that consuming 25–29 grams of fibre daily, produced a 15–30% reduction in deaths from all causes, as well as those related to the heart, compared with those eating the least fibre. In turn, coronary heart disease, stroke, type 2 diabetes and colorectal cancer were reduced by 16-24%.
And yet despite all its disease defying properties, on a global scale, the majority of people consume less than 20g of dietary fibre per day.
“The importance of fibre has gained increasing attention, specifically as it is under-consumed worldwide. Statistics show at least 87% of the global population are not meeting the daily recommended intake.” says Maria Anne Gaitanos, nutritionist at Chenot.
“Fibremaxxing” refers to meeting or exceeding your daily fibre intake and making it a nutritional priority, with some staunch advocates setting themselves a target of eating 30 different plants per week. As with all aspects of nutrition though, balance is key, implores Maria Anne Gaitanos.
“Fibre intake should be improved gradually. Rapidly forcing huge increases can backfire, commonly causing gas, bloating, cramping, or constipation if you don’t also increase fluids and activity. The best approach is to obtain fibre from a mix of whole foods containing a variety of soluble, and insoluble types, increase gradually, hydrate, and consume gradually whilst adjusting to your tolerance.”
And the biggest misconception about Fibremaxxing?
“That more is always better or that a single fibre supplement equals the diversity of whole-food fibres,” says Maria Anne Gaitanos. “Different fibres do different jobs. Furthermore, diets rich in whole foods provide both forms of fibre in addition to vitamins, minerals, polyphenols, pre and probiotics in a structure that supplements are not able to replicate.”
Fibre is the ancient solution to the timeless issue of keeping the body running optimally, offering essential support for the gut microbiome, cardiovascular health, metabolic health, inflammation and aiding the body’s detoxification processes.
“In the gut microbiome, fibre acts as a prebiotic; feeding beneficial bacteria. This supports bacterial fermentation processes that produce short-chain fatty acids like butyrate, which nourish colon cells, strengthening the gut lining, and lowering inflammation. Fibre also supports detoxification by binding to certain toxins, bile acids, and waste products in the gut, helping excrete them. Fibre also helps reduce blood pressure, supports insulin sensitivity to reduce risk of type 2 diabetes and lowers cardiovascular disease risk through lowering cholesterol. Blood sugar control is a further aspect managed by fibre; by slowing down digestion and sugar absorption providing steadier blood glucose levels.” says Maria Anne Gaitanos.
Studies also show that fibre’s ability to keep the body satiated for longer, aids weight loss. Moreover, because the gut-brain axis is so strongly connected, fibre’s impact in the gut has a causal effect on brain activity and positive mindset too.
SETTING A NEW FIBRE STANDARD
Dietary guidelines recommend between 25–38g per day in adults, with women under 50 aiming for 25 grams per day and men, 38 grams per day. Advised fibre intake reduces slightly with age with women aged 50 and older aiming for 21 grams per day, whilst men of the same age aiming at 30 grams per day.
It’s also possible to monitor your body’s natural fibre needs through straightforward observation. “If you are getting enough fibre, you will notice regular, formed stools, decreased constipation, less post-meal hunger, more regular bowel patterns, and less bloating over time. If you are getting too much fibre or increasing too fast, you will notice persistent gas, cramping, bloating, sudden change to very loose stools, or visible abdominal discomfort that affects daily life.”
The gold standard of microbiotic investigation can be found at Chenot health wellness centres where an elite medical team guides guests through personal gut microbiota health tests to generate in-depth data and establish a full picture of gut health. “As nutritionists at Chenot, we then translate this individual information into practical, personalized food and lifestyle changes to rebalance the microbiome, improve digestion and boost overall health. The diversity and balance of good or bad bacteria determines which pre and probiotic foods should be increased, along with both the form, and the optimum quantity of fibre required,” explains Maria Anne Gaitanos.
ADOPTING A BALANCED APPROACH TO FIBRE
Optimising your daily fibre intake can be fairly simple, with many sources providing substantial amounts. Maria Anne Gaitanos gives her expert advice on the best ingredients to achieve a fibre-rich diet.
- Look firstly for fruit, vegetables, legumes, whole grains, nuts and seeds.
- When you’re on the go, apples are a reliable source of fibre.
- Avocados can provide 13.5 grams of fibre in one single fruit.
- Psyllium husk is a highly viscous fibre that’s highly effective for lowering LDL (low-density lipoprotein): a particle that carries cholesterol through the blood.
- Chia and flax seeds (mucilage + omega-3s) deliver a lot of fibre in just small amounts.
- Legume flours such as chickpea flour, offer an easy fibre boost.
- Canned or dried pulses are very high fibre and inexpensive.
- Whole-food byproducts like wheat bran and oat bran, can be added to porridge or smoothies.
- Finally, there are some unexpectedly fun sources of fibre: air-popped popcorn is a whole-grain snack that can boost your fibre intake and dark chocolate with a high cocoa content is another great source of dietary fibre.
REFERENCES:
Detox & Reset
Indurre una profonda purificazione e disintossicazione dell’organismo per eliminare le tossine, aumentare la vitalità, ripristinare i livelli di energia e riequilibrare la fisiologia.
CHF 5’500
Detox & Reset
Rilassa il cervello, rivitalizza il corpo: il programma Recover & Energize di Chenot riduce lo stress cronico e l’affaticamento e ripristina livelli di energia ottimali.
CHF 6’400
Detox & Reset
Il programma di miglioramento della salute intenso che combina la nostra disintossicazione esclusiva con un ringiovanimento ad alto impatto per ritardare l’inizio dell’invecchiamento biologico.
CHF 7’100
Diagnostics & Optimisation
Diagnostica medica e test funzionali all’avanguardia per una panoramica precisa ed efficiente in termini di tempo sull’impatto delle scelte quotidiane sulla salute.
CHF 6’100