Is “Fibermaxxing” the new “protein targets”? I asked nutritionists

If you’re paying close attention to your protein goals, you’re probably avoiding another important part of your diet: fiber. According to a 2017 article on the results of the Food and Fiber Summit, it was estimated 95% of adults in the United States Children do not get enough carbohydrates.

“Although fiber is a hot food trend right now, the key is to ensure people eat more fibre.” Eliza WhitakerThe founder and registered dietitian of Nourished Nutrition and Fitness told me. “The standard American diet lacks fiber content.”

Inspired by this trend, Meal delivery services Now offers plans designed to help customers increase their fiber intake. Purple carrotCNET’s favorite high protein Vegetarian meal delivery servicerecently added a high-fiber plan to its menu.

Now the question is: Should you try FiberMaxxing? This is what the experts say.

What is Fiber Max?

A social media trend called Fibermaxxing encourages people to increase their daily fiber intake by consuming good sources of fiber, such as flaxseeds, beans, nuts and fruits. “The goal is to get better Digestive healthPromote a feeling of fullness and help with Weight loss“, he explains Jessica McAllisterOwner and Principal Nutritionist at Dietitian Approved Nutrition, LLC.

It’s important to stay within the recommended daily intake of fiber, but as mentioned, about 95% of adults and children in the United States don’t eat enough. “The recommended daily amount of fiber is 25 to 38 grams per day for adults, depending on gender and age,” Whittaker says.

Getting enough fiber is important: According to the Institute for Cancer Research, so are colorectal cancer rates It rises significantly Among young people. CRC is the third leading cause of cancer death in both men and women. One factor that can increase your risk of CRC is a diet high in processed foods and red meat, but low in fiber, vegetables, and fruits.

Is Fibermaxxing safe for everyone?

For the average, healthy person, registered dietitian Maya Feller, founder of the Brooklyn-based company Brooklyn Maya Feller NutritionHe says it’s best to gradually work your way up to your recommended daily fiber intake. She explains that exceeding this amount can cause side effects on the digestive system. “For those with certain bowel diseases, this is not a great idea,” she says. This can include people with irritable bowel syndrome, Crohn’s disease, and diverticulitis.

McAllister stresses adding fiber gradually, because a sudden increase can cause bloating, gas, cramps and other digestive discomfort. She recommends increasing your intake of whole foods along the way, too Drink plenty of water.

For adults who don’t consume adequate amounts of fiber, fiber intake can be especially beneficial, according to Whittaker, who explains: “Consuming more fiber can improve gut health, digestion, lower LDL cholesterol levels, and help with blood sugar Manage and reduce your risk of chronic disease and keep you feeling full longer.

Whitaker points out that people who focus on heart health, Gut health Or weight management can particularly benefit from a high-fiber diet. Fiber-rich foods include chia seeds, oats, quinoa, lentils, and others.

Who should avoid fiber?

“People with certain medical conditions should avoid using fiber or consult a doctor before trying it,” McAllister advises, saying this applies to people with irritable bowel syndrome, small intestinal bacterial overgrowth, diverticulitis and other gastrointestinal conditions.

Whittaker adds that people with inflammatory bowel disease, Crohn’s disease, or gastroparesis should also be careful and check with their doctors first. According to Feller, anyone with or with a history of an active eating disorder should avoid eating fiber, because closely tracking food intake can lead to disordered behaviors.

Additionally, “rapid gain or excessive amounts of fiber can lead to bloating, gas, abdominal pain, constipation, and even intestinal obstruction, especially in people with digestive disorders,” McAllister explains.

Can Fiber Max help you lose weight?

Fiber can make you feel full longer and improve digestion, which in turn may help you lose weight, McAllister says. “However, weight loss also depends on creating a calorie deficit, so it’s important to stay mindful of consuming fewer calories overall,” she adds.

According to Feller, fibermaxing should not be used as… Weight loss This technique is if you plan to consume fiber over the recommended daily amount. Too much fiber can lead to multiple bowel movements per day, which may lead to malabsorption and, in severe cases, malnutrition.

What are the benefits of a high-fiber diet?

According to Feller and McAllister, fiber has various benefits, including:

• Reducing LDL cholesterol by binding it and excreting it in the stool
• Maintaining stable blood sugar levels
• Prebiotic fiber – fiber that your body doesn’t digest – which helps increase the presence of beneficial gut bacteria
• Reducing whole-body inflammation, and possibly reducing the development of chronic inflammatory conditions
• to organize Bowel movements
• Reducing the risk of chronic diseases, including Colorectal cancertype 2 diabetes and cardiovascular disease

What is fiber?

Unlike other carbohydrates that break down into sugar molecules, fiber is a carbohydrate that your body cannot digest. As a result, it plays a crucial role in maintaining gut health.

Fiber is divided into two different types: soluble and insoluble.

What is soluble fiber?

Soluble fiber dissolves in water and forms a gel-like substance in the digestive system, which can help lower blood sugar and cholesterol levels, McAllister explained. This is what’s more Fiber supplements Made of.

Sources of soluble fiber include oats, apples, carrots, beans, peas and psyllium. Psyllium is a laxative made from the seed husks of the Plantago ovata plant.

What is insoluble fiber?

Insoluble fiber is usually the roughage — the indigestible parts of plants — that you may notice in your stool. “It adds bulk to stool and helps food move through the digestive tract, promoting regularity and preventing constipation,” McAllister says.

Examples include celery threads, apple peels, the crunchy texture of seeds and nuts, and the outer bran of whole grains.

How much fiber do you need daily?

McAllister highlights that fiber needs are not one-size-fits-all. Instead, they vary based on health, gender and age.

According to the US Department of Agriculture 2020-2025 Dietary Guidelines for AmericansAs for women between the ages of 19 and 30, they are advised to eat 28 grams of fiber daily. For women ages 31 to 50, the recommended amount is 25 grams. Women 51 and older should eat 22 grams of fiber daily.

For men ages 19 to 30, a daily intake of 34 grams of fiber is recommended. For ages 31 to 50, 31 grams, and for men ages 51 and older, 28 grams.

To keep this in mind,… Dietary Guidelines for Americans Half a cup of cooked lentils has been shown to contain 7.8 grams of fiber. In a medium-sized apple with the peel, there are 4.8 grams of. In 1/2 cup of ready-to-eat cereal with whole grain kernels, you’ll find 7.5 grams of fiber.

People with certain health conditions — including chronic constipation, high cholesterol and type 2 diabetes — may need additional fiber. The same may apply to pregnant or breastfeeding women, McAllister adds.

It is important to adhere to these recommendations because according to a registered dietitian Alyssa Smolin“The harm that can come from eating too much fiber is adverse effects such as diarrhea, which puts people at risk of losing nutrients such as electrolytes.” Too much fiber means consuming more than the recommended daily amount for your age, gender and lifestyle.

What are the best sources of fiber?

For people who want to try fiber or simply want to be more conscious about their fiber intake, Whittaker recommends focusing on a variety of… Whole food fiber sources.

“Try adding chia seeds or flax seeds to breakfast foods like oatmeal and smoothies, or mixing a handful of legumes like chickpeas or lentils into salads,” says McAllister. “Choose whole grains like quinoa or brown rice as a side dish and snack on high-fiber foods like nuts and fruits.”

Beans, peaches, fonio (an ancient grain), and cruciferous vegetables like cabbage and cauliflower are also good high-fiber choices, Feller adds. Again, you must make sure that you drink enough water to absorb all the fiber you eat.

In summary, foods that are good sources of fiber include:

• Chia seeds
• Flax seeds
• Oats
• Hummus
• Lentils
• Quinoa
• Brown rice
• Nuts
• Fruit
• Bean
• Plum
• Fonio
• cabbage
• broccoli

According to McAllister, making these changes can increase your fiber intake by 5 to 15 grams per serving, helping you reach the recommended daily amount of 25 to 38 grams, depending on your age, gender, and health condition.

So really, at the end of the day, fiber is just an attractive way to say, “Hey, make sure you’re eating enough fiber today.” And if it helps you remember to keep your diet balanced, we’re all for a thick, meal-prepped bean salad sitting in your fridge.