Fibre layering 101

Fibre is everywhere right now, and for gut reason. But with terms like fibre-maxxing and fibre layering flying around, what does it all mean? They’re both ways of uppin’ your fibre, which, with 96% of us not getting enough, let’s face it, we all need. 

So what the F is fibre-maxxing? In short, high-fibre (and then some), getting as much fibre into your day as you can. Which is great in theory, butt fibre-layering is fibre maxxings more refined bestie. Why do we prefer it? Well, fibre isn’t just one thing, and fibre layering takes this nuance into account. 

There are different types of fibre, and these different types do different important jobs. Some slow digestion, keeping your blood sugars steady. Some feed your gut bacteria. Some help to keep things moving along nicely. We could go on, but the point is we need a variety of fibres or multiple ‘layers’. Most plant-based foods will contain a mix of fibres, which is why layering different ones into your meals matters. Hello rainbow (bye bye single sups). 

Keep it slow and simple

Whilst it’s tempting, we’d recommend avoiding loading all of your fibre types/goals into one meal. The key is to aim for variety and gradually build (and layer) it up. With different foods containing different types (e.g. chia seeds = viscous and insoluble fibre), by mixing it up, you’ll naturally layer without overthinking it. Start by mixing different fibre types/foods across your day. So what do these fibre ‘types’ look like in practice?

V is for viscous (and variety of course) 

Vis-wha? Viscous fibre can be found in foods like oats, barley, chia seeds, apples, okra and flaxseed. This type of fiber helps to form a gel-like substance in your gut. It’s key because it helps steady blood sugar levels and supports your cholesterol levels. 

Time to give 2 Fs … fermentable fibre 

Fermentable fibres can be found in foods such as asparagus, chickpeas, beans and lentils, bananas, oats, onions and garlic. We refer to them as fermentable as your gut bacteria feast on these fibres in the large intestine, creating a little magic aka. Short-chain fatty acids (SCFAs) in the process. 

We like to refer to SCFAs as little aid workers in the body, travelling round and doing important jobs like lowering inflammation, supporting metabolism and keeping your gut barrier healthy. 

Rejoice for the resistant one

Resistant starch is often found in the hero that is leftovers, think cooled potatoes, rice or pasta (music to our ears), as well as beans and lentils, oats and green bananas. Resistant starch behaves similarly to our fave fermentable fibre, making its way down to your large intestine, allowing your gut bugs to feast and do their thang. 

Your bulky bestie

Last but not least, the fibre that helps to add a little bulk. You can find it in foods like vegetable skins (keep them on!), wholegrains, nuts, seeds, bran and brown rice. Named bulky, as this fibre does just that, giving your poop a little shape (aka bulk) to keep things moving along nicely. Maybe not so chic, but very necessary, so make it your bestie. 

Fibre finale 

To summarise, yes we could all do with a little more fibre, with the majority of us falling short of the recommended daily 30g of fibre a day. But try not to cram it all into one meal from one source. Variety and layering it in throughout the day is key. 

Written by Annabel Sparrow (ANutr)