TikTok Shifts From Protein Goals to Fibre Goals
“Protein goals” have long been a thing on TikTok and Instagram. But now social media users are also talking about “fibre goals”. This reflects a positive broader shift toward overall health and wellbeing rather than a narrow focus on weight loss or muscle gain.
Foods high in fibre are among the healthiest we can eat. Not getting enough can lead to constipation, haemorrhoids and boost the risk of chronic diseases such as heart disease, type 2 diabetes, and bowel cancer.
So what’s the expert evidence say about “fibre goals” and how to hit them?
Dietary fibres are indigestible parts of plant foods. Unlike other carbohydrates that break down into sugar, these complex carbs pass through our digestive tract mostly unchanged.
There are two main types of dietary fibre:
Soluble fibres dissolve in water to form gel-like substances. You can find these in fruits such as apples and berries, vegetables such as sweet potatoes and carrots, as well a legumes and oats.
Soluble fibres can slow down digestion and help us feel fuller for longer. They support heart health, lower blood cholesterol and help regulate blood sugar levels.
Insoluble fibres don’t dissolve in water, but add bulk to food. You can get this type of fibre from wheat bran, fruits and vegetable skins, nuts and seeds, beans and whole grain foods.
Insoluble fibres add bulk to the stool and help regulate bowel movements and reduce constipation.
Resistant starch is also a type of complex carb that isn’t technically a fibre, but behaves like one; it resists digestion and feeds gut bacteria. These are found in legumes, cooked potato, and undercooked pasta.
Unlike many fibre supplements (which often only offer one type of fibre) most sources of fibre we eat contain both soluble and insoluble forms. For example, oats, apples and avocado have both.
Both soluble and insoluble fibre benefit our gut and overall health .
Both can be fermented by good gut bacteria , although soluble dietary fibres (and resistant starches) tend to ferment more readily.
Our gut bacteria rely on fermenting these fibres as a fuel to help digest foods, fight against pathogenic microbes such as germs and viruses, and improve physical and mental health.
Sadly, there’s no quick lab test to measure it.
A simple indicator is how well your digestion works. If you’re rarely constipated, you’re likely getting enough fibre .
The National Health and Medical Research Council recommends daily fibre intakes vary by age and gender .
But in general, adult men should have about 30 grams of fibre per day. Women should have about 25 grams.
There are many apps and websites to help you calculate your current fibre intake.
It’s hard to have too much dietary fibre; even eating 50g per day is not considered harmful .
Foods rich in fibre include:
Aim for variety in your diet, so you don’t get bored of the same foods.
The federal government’s Australian Dietary Guidelines suggest a daily intake of:
Here are some important things to remember:
Eating well doesn’t need to be a competition.
It’s great people are sharing ideas on social media about increasing fibre intake and setting fibre goals, but we can do it without constantly obsessing over food.
Focus on gradual changes and incorporating fibre-rich foods naturally into your diet. Start by eating more fresh fruit and vegetables, and adding legumes and pulses (such as kidney beans and chickpeas) to meals.
Simple switches can go a long way. For example, swap refined grain products (such as white rice or white bread) for wholemeal or wholegrain varieties. If you like breakfast cereals, choose one with at least 5g of fibre per serve (read the nutrition panel on the packet).
Finally, listen to your body. If you experience any digestive discomfort or have certain conditions, such as irritable bowel syndrome that requires managing your fibre intake, consult with a health-care professional.
Saman Khalesi is a committee member for Nutrition Society Australia Queensland Group and Queensland Cardiovascular Research Network.
Chris Irwin is a committee member for Nutrition Society Australia Queensland Regional Group.
Seyed Farhang Jafari does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.