20 Aug 2025

What is Fibremaxxing? – The Gut-Health Trend You Need to Know About

by | posted in: Balance diet, Diet and Nutrition, Healthy Eating, Healthy Eating Blog, Plant Based, Uncategorized | 2

Forget carb-cutting or protein-packing — the new nutrition buzzword is fibremaxxing. While trends come and go, this one is backed by solid science. Fibre is the unsung hero of health, and most of us aren’t getting nearly enough. An the truth is, you can start to see the benefits of fibremaxxing quite quickly. In a recent blog I explored this in more detail. Read here

What is Fibremaxxing?

Fibremaxxing means consciously increasing your fibre intake to support gut health, digestion, energy levels, and long-term wellness. It’s not about supplements or fad diets — just eating more of the right plant-based foods.

A vibrant still life of fresh herbs on a rustic wooden cutting board, perfect for culinary inspiration.

Why Fibre Matters So Much

  • Gut health: Fibre feeds your gut microbiome, which controls everything from immunity to mood.
  • Heart health: Higher fibre diets are linked to lower cholesterol and reduced risk of cardiovascular disease.
  • Blood sugar: Fibre slows digestion, helping balance blood sugar and prevent energy dips.
  • Weight management: High-fibre foods are more filling, reducing cravings.
  • Longevity: Research connects fibre-rich diets to lower risks of chronic disease and healthier ageing.

How Much Do We Need?

  • NHS guidelines: 30g a day minimum
  • Average UK intake: 18g a day
    That’s a huge gap — and fibremaxxing is about closing it.

How to Fibremaxx Your Diet (Simple Swaps & Tips)

Here are some simple everyday swaps that can make a huge difference:

  • Bread → Choose seeded or wholegrain instead of white
  • Rice → Swap white rice for brown rice, quinoa, or bulgur wheat
  • Pasta → Use wholewheat pasta or pulse-based pasta (like lentil or chickpea)
  • Breakfast cereal → Pick oats, Weetabix, or bran flakes over sugary cereals
  • Snacks → Try air-popped popcorn, nuts, or roasted chickpeas instead of crisps or biscuits
  • Fruit juice → Eat the whole fruit (apple, orange, berries) for fibre as well as vitamins
  • Potatoes → Keep the skin on, or try sweet potatoes for extra fibre
  • Dips → Swap creamy dips for hummus, guacamole, or bean dip
  • Dessert → Fresh fruit with yoghurt and seeds instead of cake or chocolate bars

Practical Example: A Fibremaxxed Day

Breakfast: Overnight oats with chia seeds, raspberries, and walnuts (12g fibre)

Lunch: Lentil and vegetable soup with wholegrain toast (10g fibre)

Snack: Apple with a tablespoon of peanut butter (5g fibre)

Dinner: Quinoa, roasted vegetables, and chickpeas (12g fibre)
Total = 39g fibre

Final Thoughts

Fibremaxxing isn’t about restriction — it’s about addition. By consciously building more fibre into your meals, you can transform your gut health, energy, and even your long-term future health.

A note of caution: If you have a digestive disorder such as IBS, Crohn’s, or ulcerative colitis, it’s important to seek medical advice before making big dietary changes. Fibre can be very beneficial, but certain types can also trigger symptoms in sensitive guts. And for everyone, the key is to increase fibre slowly and drink enough water — otherwise, you may experience bloating or discomfort.

16 Apr 2024

Spicy Butterbean Stew

by | posted in: Diet and Nutrition, Healthy Eating, Plant Based, recipes, Uncategorized | 0
A bowl of spicy white bean stew

This is a hearty and comforting butter bean stew that can either be served it’s own or as an accompaniment for fish – it would be delicious served with pan-fried hake. I had mine with some feta cheese because I was being lazy! It’s a recipe that I’ve adapted from Bold Bean Co. It’s packed with protein rich beans and fibre and feel free to add different vegetables.

Ingredients

  • 1 onion, chopped
  • Extra virgin olive oil
  • 4 cloves of garlic
  • 1 tsp smoked paprika
  • 1 jar of Bold Beans Co butterbeans
  • 1 tablespoon Gochujang Red Pepper Paste
  • 1 red pepper, chopped
  • 1 fennel bulb, sliced
  • 1 500g pack passatta
  • 200ml vegetable stock
  • 1 tbsp creme fraiche (optional)
  • 1 tbsp chopped coriander (optional)

Method

Add a splash of extra virgin olive oil to a pan and stir in the onions. Cook for a couple of minutes then add the garlic and cook for a further 5 minutes until soft.

Once the onions and garlic have cooked down add the sliced fennel and the red pepper and cook for a further couple of minutes, then add the smoked paprika and the red pepper paste. When the fennel and red peppers have softened add the passatta and vegetable stock

Cook until it has reduced down and the tomato sauce has thickened. Finish of with the creme fraiche and herbs.

Notes

To increase the amount of veg in this Spicy Butter Bean Stew you could consider adding finely chopped celery or carrot when you are sweating down the onions. You could also add different coloured peppers.