Protein has had its moment. For the past few years it has been on every label, in every coffee and stirred into every snack. Now a different nutrient is getting the attention, and it is one most of us could use a lot more of.
Fibremaxxing is the trend of deliberately getting more fibre into your day, and it is one of the few wellness trends we can fully get behind. Most Canadians eat only about half the fibre they need. The good news is that closing the gap does not take a complete diet overhaul. A few simple food swaps, plus a little support when your plate falls short, can get you there.
What Is Fibremaxxing?
Fibremaxxing is a trend that simply means making fibre a priority instead of an afterthought. Rather than tracking grams of protein, people are paying attention to how much fibre they eat in a day and working to actually hit their target.
Fibre is the part of plant foods your body cannot fully digest. Instead of being broken down and absorbed like other carbohydrates, it moves through your digestive system mostly intact, and that is exactly what makes it so useful.
There are two main types. Soluble fibre dissolves in water and forms a gel-like texture. You find it in oats, chia, flax, beans and many fruits. Insoluble fibre does not dissolve. It adds bulk and helps keep things moving, and you find it in whole grains, nuts, and the skins of fruits and vegetables. Most plant foods contain a mix of both, which is one more reason variety matters.
How Much Fibre Do You Need a Day?
According to Health Canada, adult women should aim for about 25 grams of fibre per day, and adult men about 38 grams. Most Canadians get roughly half of that.
To put those numbers in perspective, a slice of white bread has less than a gram of fibre, while a cup of cooked lentils has about 15 grams. If your meals lean on refined grains and you are light on vegetables, beans and fruit, it is easy to land well below your target without noticing.
Why Fibre Matters: More Than Keeping Things Moving
Fibre is usually talked about for regularity, and it does help with that. But that is only part of the picture.
Gut Health
Some types of fibre act as prebiotics, which means they feed the beneficial bacteria living in your gut. When those bacteria ferment fibre, they produce compounds called short-chain fatty acids, which help nourish the cells lining your colon. A well-fed gut microbiome is linked to better digestion and day-to-day gut comfort.
Fibre is one piece of gut health. The gut lining itself is another, and we cover that side in our Designs for Health GI Revive review.
Heart Health
Higher fibre intake is linked to healthier cholesterol levels. Here is what the research says about why: soluble fibre binds to bile acids in your digestive tract and carries them out of the body. To make more bile, your liver draws on cholesterol from your blood. It is a quiet, everyday process, but it adds up over time.
Steadier Blood Sugar
Because soluble fibre slows digestion, the sugars from your meal enter your bloodstream more gradually. That means a gentler rise after eating instead of a sharp spike and crash. Pairing carbohydrates with fibre is one of the simplest ways to support steadier energy through the day. If blood sugar balance is already a focus for you, our Designs for Health Berberine-Evail review may be helpful too.
Easy Ways to Eat More Fibre
You do not need to change everything you eat. Small additions to meals you already make go a long way.
- Upgrade your breakfast. Stir a tablespoon of chia seeds and a tablespoon of ground flax into your yogurt or oats. Chia alone brings close to 5 grams of fibre per tablespoon, and grinding flax makes its nutrients easier for your body to use.
- Add vegetables to your smoothie. A handful of frozen cauliflower blends in completely, and you will not taste it. It also makes your smoothie thick and creamy, the way a frozen banana would, with less sugar.
- Chill your leftovers. When cooked rice or potatoes cool in the fridge, some of their starch changes into resistant starch, a type of fibre that resists digestion and feeds your gut bacteria. You can eat them cold or reheat them, and much of that resistant starch stays put.
- Keep the skin on your kiwi. Kiwi skin is completely edible, and eating it adds extra fibre to an already fibre-rich fruit. Give it a good rinse and slice it like an apple. If the fuzz is not for you, golden kiwis have a smoother skin.
When a Fibre Supplement Can Help
Food comes first. Whole plant foods bring vitamins, minerals and antioxidants along with their fibre, and no powder replaces that. But on busy weeks, while travelling, or while you are building new habits, a fibre supplement can help close the gap. These are the three we trust.
Designs for Health RS Fibre
Designs for Health RS Fibre is a resistant starch powder, the same type of fibre you get from chilled rice and potatoes. Resistant starch works as a prebiotic, feeding the beneficial bacteria in your gut, and a powder makes it easy to get a consistent amount without planning your meals around leftovers.
Smart Solutions GUTsmart Prebiotic + Probiotic
If certain high-fibre foods leave you feeling bloated, Smart Solutions GUTsmart is worth a look. It is a low FODMAP formula, which means it is designed to be gentler on sensitive digestive systems, and it pairs prebiotic fibre with probiotics in one product.
North Coast Naturals Ultimate Daily Cleanse
For a simple way to add a meaningful amount of fibre, North Coast Naturals Ultimate Daily Cleanse provides about half of your daily fibre in a single serving, according to the brand. The 1 kg size makes it an easy everyday option.
Everyone's body is different, so check with your health-care practitioner before starting a new supplement, especially if you take medication. Fibre can affect how some medications are absorbed, so spacing them a few hours apart is often recommended.
The One Rule: Go Slow and Drink Up
If you go from 12 grams of fibre a day to 35 overnight, your gut will let you know. Adding too much too fast is the most common reason people feel bloated or gassy when they start eating more fibre.
Build up gradually instead. Add a few grams at a time over a couple of weeks and give your body time to adjust. Drink plenty of water as you go, since fibre absorbs water as it moves through your digestive system. Without enough fluid, more fibre can leave you feeling more backed up, not less.
Frequently Asked Questions
Q: What is fibremaxxing?
Fibremaxxing is a wellness trend focused on deliberately increasing how much fibre you eat each day. Instead of prioritizing protein, the goal is to consistently reach your daily fibre target through whole foods, with a supplement as backup when needed.
Q: How much fibre should I eat a day?
Health Canada recommends about 25 grams per day for adult women and 38 grams per day for adult men. Most Canadians currently get about half of that amount.
Q: What are some easy high-fibre foods?
Beans, lentils, chia seeds, ground flax, oats, raspberries, pears, whole grains and most vegetables are all great sources. Eating the skins of fruits and vegetables, like kiwi and potato, adds even more.
Q: Can you eat too much fibre?
Increasing fibre too quickly is the most common issue, and it can cause bloating, gas and discomfort. Build up gradually, drink plenty of water, and pay attention to how your body responds.
Q: Is a fibre supplement as good as fibre from food?
Whole foods should come first, since they offer vitamins, minerals and other nutrients along with fibre. A supplement is a helpful way to close the gap on days when your meals fall short, not a replacement for a varied, plant-rich diet.
Start Small and Build From There
Fibremaxxing does not have to be complicated. Start with one swap, like chia in your morning oats, and add another once it feels like habit. Over a few weeks, those small changes add up to a lot more fibre than you might expect.
If you would like a little extra support, you can explore our fibre supplements, or stop by our Windsor store and we will help you find the right fit. We are always happy to help.
This content is for information only and is not a substitute for advice from your healthcare provider.
