If fibremaxxing has popped up on your feed lately, you're not alone. Everyone seems to be piling beans, oats and seeds onto their plates and talking about their gut like it's a new hobby.
Honestly, we love it. Anything that gets people eating more plants is a good thing in our book.
But herbalists have been thinking about digestion for a very long time, and we'd add a couple of things to the trend. So here's fibremaxxing, the herbalist's way, with a bit of bitterness, a bit of mallow and a lot of plant variety.
So what is fibremaxxing, really?
Put simply, it's making a point of eating as much fibre as you comfortably can. In the UK we're told to aim for 30g a day, but most adults only manage around 20g.1
That gap is why the trend has taken off. If you want the nuts and bolts, like how much fibre you need and which foods have the most, we've covered it all in our post on fibre maxxing and how much fibre you really need.
This post is about the bit that often gets missed. It's not just how much fibre you eat, it's how many different plants it comes from, and how ready your gut is to deal with it.
Why does everyone keep talking about 30 plants a week?
The idea comes from the American Gut Project, a huge citizen science study where thousands of people sent in stool samples and told researchers what they ate.2
People who ate more than 30 different types of plant a week had a noticeably different mix of gut bacteria from those who ate fewer than 10. They had more of the microbes that turn fibre into short chain fatty acids, which help look after the lining of your gut.2
What really surprised the researchers was this. How many different plants people ate mattered more than whether they called themselves vegan, vegetarian or omnivore.2
Thirty plants sounds like a lot. How do people actually do it?
It's easier than it sounds, because it's about variety, not volume. A handful of mixed seeds on your porridge could count as three or four plants on its own.
Most people who follow the idea count fruit, veg, wholegrains, beans, lentils, nuts and seeds. Herbs and spices usually count too, which is where we get quite excited.
Here are a few easy wins we suggest to people in the shop:
- Swap one bag of lentils for a mixed bean and pulse blend.
- Buy frozen mixed veg or berries, which instantly gives you several plants in one go.
- Throw fresh parsley, coriander or mint over whatever you're eating.
- Cook with garlic, ginger, turmeric and cumin rather than just salt and pepper.
- Drink herbal teas made with whole herbs, not just one flavour.
Keep a little tally on the fridge for a week. Most people are surprised how quickly the numbers add up once they start noticing.
Where do bitters come into it?
This is the old fashioned part, and it's one of our favourites. For centuries, people all over Europe took something bitter before a meal to get their digestion going.
The idea is that a bitter taste on the tongue sends a signal that food is on its way. Traditionally, that's thought to get saliva, stomach juices and bile flowing, so your body is ready before the first mouthful.
The science is still catching up, but the tradition is well respected. The European Medicines Agency recognises gentian root, one of the classic bitter herbs, as a traditional herbal medicine for temporary loss of appetite and mild indigestion.3
Why does this matter if you're eating loads of fibre?
Suddenly eating lots more beans and greens can leave some people feeling heavy or bloated for a while. Getting digestion properly started before you eat is a gentle, traditional way to help your body keep up.
Our Best British Bitters are a traditional aperitif and digestif made with gentian, dandelion root, milk thistle, peppermint, meadowsweet, birch and ginger. Follow the directions on the label, and take them in a little water shortly before you eat so you really taste them.
If you'd like to know more about the history, we've written about why bitters are the forgotten staple of good digestion.
Can you eat your bitters, too?
Yes, and it's a lovely way to add to your plant count at the same time. Rocket, chicory, watercress, radicchio, dandelion leaves and even a little dark chocolate all bring that bitter note.
A small bitter salad before your main meal is basically bitters on a plate. The French and Italians have been doing it for years.
And what about mallow?
Here's the other side of the coin. Some tummies are a bit sensitive, and loading them up with rough, bulky fibre isn't always comfortable.
That's where the soothing herbs come in. Marshmallow and slippery elm are rich in mucilage, a soft, slippery gel that forms when they meet water and coats the lining of the gut.
The European Medicines Agency recognises marshmallow root as a traditional herbal medicine for relieving mild stomach and gut discomfort.4 It's one of the gentlest herbs we know.
How we like to use them
Our Mellow Mallow Herbal Tea blends marshmallow leaf, meadowsweet, chamomile, liquorice and lemon peel. It's a calming cup after dinner, and that's five more plants for your tally.
For something a bit more substantial, our Slippery Elm and Marshmallow Root Powder is half slippery elm inner bark and half marshmallow root. Stirred into warm water or milk, it makes a smooth, comforting drink that's especially nice if your stomach feels a bit raw.
One tip. Because these herbs coat the gut, we usually suggest taking them an hour or two away from any medication. Remember to always consult a healthcare practitioner before adding herbs to your routine if you are pregnant, breastfeeding or taking medication.
How should I start without upsetting my stomach?
Go slowly. If you jump from 15g of fibre to 40g overnight, your gut will probably let you know about it.
Add one or two new plants every few days and drink plenty of water as you go. Fibre works best when it has fluid to soak up.
Try bitters before your biggest meal of the day, and mallow in the evening if you're feeling unsettled. For more ideas, have a look at our post on herbs that help keep digestion balanced.
Is there anyone who should be careful?
Yes. Bitters aren't usually recommended if you have a stomach ulcer or bad heartburn, and ours contain alcohol, so they aren't suitable in pregnancy or for children.
Mellow Mallow contains liquorice and meadowsweet, so skip it if you have high blood pressure or an aspirin allergy. And if you have ongoing changes in your bowel habits, blood in your stool, or unexplained weight loss, please see your GP first. It is important to to remember to always consult a healthcare practitioner before adding herbs to your routine if you are pregnant, breastfeeding or taking medication.
If you'd like a plan that fits your own gut, we're always happy to talk it through. You can book a free consultation with a Napiers herbalist whenever suits you.
The short version
Fibremaxxing is a great trend, but the herbalist's way is about more than just grams. Eat lots of different plants, wake your digestion up with something bitter, and soothe it with mallow when it needs a bit of kindness.
Start small, keep a tally, and see how you feel after a few weeks. Your gut will thank you.
Your questions, answered
What is fibremaxxing?
It's a trend where people deliberately eat as much fibre as they comfortably can. Most UK adults eat around 20g a day, well short of the 30g we're advised to aim for.1
Do herbs and spices count towards 30 plants a week?
Most people who follow the idea count them, yes. Herbal teas made from whole herbs can count too, which makes the target much easier to hit.
What are digestive bitters?
They're herbal preparations with a bitter taste, traditionally taken before meals to get digestion going. Gentian, dandelion root and artichoke are some of the classic bitter herbs.
When should I take bitters?
Traditionally, about 10 to 15 minutes before a meal. You need to actually taste them for them to work in the traditional way, so don't hide them in a capsule.
Can too much fibre make you bloated?
Yes, especially if you increase it quickly. Build up slowly over a few weeks and drink plenty of water to give your gut time to adjust.
What is slippery elm used for?
Slippery elm has long been used by herbalists to soothe and coat the digestive tract. Its mucilage forms a gentle gel that many people find comforting when their stomach feels sensitive.
Is it better to get fibre from food or supplements?
Food first, always, because it gives you plant variety as well as fibre. Soothing herbs and supplements can help fill the gaps, but they work best alongside a varied, plant rich diet.
References
- NHS. How to get more fibre into your diet. https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/.
- McDonald, D., Hyde, E., Debelius, J.W. et al. (2018) American Gut: an open platform for citizen science microbiome research. mSystems, 3(3), e00031. https://journals.asm.org/doi/10.1128/mSystems.00031-18.
- European Medicines Agency. Gentianae radix. https://www.ema.europa.eu/en/medicines/herbal/gentianae-radix.
- European Medicines Agency. Althaeae radix. https://www.ema.europa.eu/en/medicines/herbal/althaeae-radix.
