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What is Fibremaxxing…and should you try it?

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Background of fibre rich foods such as beans, nuts, oats and fruit

Fibremaxxing is the latest nutrition trend on social media. Should you try it?

What is fibremaxxing?

Fibremaxxing isn’t a medical term. In fact, my computer’s spellcheck doesn’t even accept the word (haha!).

Fibremaxxing essentially encourages you to maximize your fibre intake in meals and snacks throughout the day, to promote your overall wellness and digestive health. The aim of fibremaxxing is to meet or exceed the Recommended Dietary Intake for fibre, which is between 25 to 38 grams for adults. Most of us are only eating about half the amount of fibre that we need.

Why do we need fibre?

Fibre has many health benefits. First of all, there are generally two main types of fibre:

Soluble fibre – this is the type of fibre that can help lower blood cholesterol levels and control your blood sugar. It’s found in foods like apples, oranges, carrots, oats, barley, beans and lentils.

Insoluble fibre – this is the type of fibre that helps you stay regular and prevent constipation. It’s found in foods like berries, broccoli, carrots, potatoes, bran and whole grains.

Eating fibre also helps reduce your chances of developing heart disease, type 2 diabetes and colon cancer. Plus, fibre promotes gut health.

Should you try fibremaxxing?

Yes, you could try it, but with some very important cautions!

1. Focus on meeting, not exceeding the fibre recommendations. Too much of a good thing is not better for your health. Read the Nutrition Facts information to find the fibre content of packaged foods and check out the list of fibre rich foods below.

2. Add more fibre gradually. If you pump up the fibre too quickly, your gut will tell you – aka hello bloating, constipation or diarrhea. Aim to add a few grams of fibre every couple of days and build up to 25-38 grams daily.

3. Build sustainable habits. Try adding an extra veggie at dinner, having a bean-based meal or snacking on nuts.

4. Get plenty of fluids.  Fluids help fibre move through your body.

5. Reach for food first. Food is the most delicious way to get fibre. Only use fibre supplements / powders if needed and check with your healthcare professional first.

Note that extra fibre may not be recommended if you have / had irritable bowel issues, surgery, or are preparing for tests such as a colonoscopy. Always check with your healthcare professional.

Here are some top foods for fibre.

Fruits

Apple with skin  – 5 g

Avocado ½ – 7 g

Banana – 2 g

Blackberry ½ cup – 4 g

Blueberry ½ cup – 2 g

Pear with skin  – 5.3 g

Persimmon – 6 g

Pomegranate ½ – 5.6

Prunes, dried ¼ cup – 4 g

Raspberries ½ cup – 4 g

Vegetables

Artichoke hearts ½ cup – 7.6 g

Broccoli ½ cup – 2.9 g

Brussels sprouts ½ cup – 3.4 g

Butternut squash ½ cup – 3.5 g

Carrot ½ cup – 2.5 g

Cauliflower ½ cup – 2.6 g

Corn ½ cup – 3.6 g

Green peas ½ cup – 5.6 g

Mushrooms ½ cup raw – 0.5 g

Sweet potato, mashed ½ cup – 4.3 g

Grains

All Bran Buds cereal 1/3 cup – 11 g (not sponsored; this is a cereal I enjoy)

Barley ½ cup cooked – 3.7 g

Brown rice ½ cup cooked – 2.0 g

Multigrain bread 1 slice – 2.8 g

Quinoa ½ cup cooked – 2.7 g

Whole wheat pasta ½ cup cooked – 2.2 g

Nuts & Seeds

Almonds ¼ cup – 4.5 g

Chia seeds 1 Tbsp – 3.5 g

Chickpeas ¾ cup – 8 g

Edamame (soybeans) ½ cup – 5.7 g

Hemp seeds 1 Tbsp – 0.5 g

Kidney beans ¾ cup –12 g

Lentils ¾ cup – 6.2 g

Sesame seeds 1 Tbsp – 1.1 g

Sunflower seeds ¼ cup – 3 g

Nuts ¼ cup – 2.7 g

Source: Canadian Nutrient File

Chicken Pesto Pasta

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Chicken Pesto Pasta

A hearty meal made with savoury pesto sauce and a chef's tip for the most tender chicken ever! Recipe by Sue Mah, NutritionSolutions.ca
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Course Dinner
Servings 6

Ingredients
  

  • 1 lb chicken (about 4-5 chicken thighs or 2 chicken breasts), cut into 1-inch pieces
  • 2 tsp light soy sauce
  • 1 1/2 tsp cornstarch
  • 3 tbsp canola oil, divided (1 tbsp + 2 tbsp)
  • 2 cups sliced mushrooms (about 6-8 large mushrooms)
  • 1 box 410 grams of dried pasta (e.g. penne, farfalle, rotini, gemeilli) [Or substitute with about 7 cups cooked pasta]
  • 1 cup pesto [For convenience, I use store bought jars of De Cecco Pesto (not sponsored)]
  • 1/3 cup sundried tomatoes, drained, sliced
  • salt and pepper to taste
  • fresh basil or parsley for garnish

Instructions
 

  • Prepare the chicken: Add the diced chicken to a bowl. Season with soy sauce and cornstarch. (This is a tip I learned from my chef Dad. The cornstarch and soy sauce help to tenderize the meat. Cornstarch also keeps the meat soft and velvety.) Toss to coat and allow to rest while cooking the pasta and mushrooms.
  • Cook the pasta: Cook pasta according to pasta directions. Reserve 1/2 cup of the cooking water. Drain the pasta, cover and set aside.
  • Cook the mushrooms: Heat 1 Tbsp oil in a large skillet over medium high heat. Sauté the mushrooms for a few minutes. Add salt and pepper to taste. Toss the mushrooms and continue cooking until lightly browned. Remove from pan.
  • Cook the chicken: Heat the remaining oil in the skillet. Add the chicken and cook, stirring occasionally for 7-8 minutes or until the internal temperature reaches 165 F.
  • Make the meal: Turn heat to medium low. Toss pasta and mushrooms into the skillet and toss with the chicken. Stir in the pesto sauce until pasta is heated throughout. Toss in the sundried tomatoes. Add a splash of reserved cooking water or oil from sundried tomatoes if needed or if the pasta seems dry. Season with salt and pepper to taste. Garnish with fresh basil or parsley.
Keyword Chicken Pesto Pasta, Chicken recipes, Pasta, Pesto Pasta