“Protein is king.” That’s the mantra you hear in gyms and on social media. But lately, there’s a new buzzword creeping into the health world: fibremaxxing. Because while protein builds you, fibre fuels you - not directly, but by feeding the trillions of microbes that outnumber your own human cells.
“Protein is king.” That’s the mantra you hear in gyms and on social media. But lately, there’s a new buzzword creeping into the health world: fibremaxxing. And it deserves attention. Why? Because while protein builds you, fibre fuels you - not directly, but by feeding the trillions of microbes that outnumber your own human cells. Let’s dive in.
Where insight becomes impact
What I’ve been looking at this week…
This week I’ve been looking at fibre intake and the enormous gap between what’s recommended and what most of us actually eat.
Average fibre intake in the UK: ~8–10 g/day
Recommended minimum: 30 g/day
Longevity sweet spot: closer to 40-50 g/day
Why it matters: Fibre isn’t just about “regularity.” It’s about fermentation. When fibre reaches your colon, microbes break it down and produce butyrate - the hidden molecule your microbes make from fibre .
But here’s the key: it’s not all about what you eat. It’s about who is waiting in your gut to eat it. The main butyrate-producing bacteria are:
Faecalibacterium prausnitzii: one of the most abundant, strongly linked to longevity.
Roseburia species: specialists at fermenting dietary fibre into butyrate.
Butyrivibrio fibrisolvens: another heavy-hitter in butyrate production.
Here’s why butyrate matters:
It keeps your gut lining sealed, preventing leaky gut and inflammation.
It calms your immune system, lowering risk of autoimmune disease.
It influences gene expression, switching on repair pathways.
It even travels to the brain, stimulating BDNF (your brain’s growth factor) and protecting against dementia. Low butyrate is like a city without a clean-up crew. Waste builds, systems falter, and chaos creeps in.
So yes, fibremaxxing is a trend worth noting. But the hidden hero isn’t fibre itself - it’s the bacterial alchemy that turns fibre into butyrate.
Track it to hack it.
What I’ve been monitoring this week…
So the real question: “ How do I know if I’m even making butyrate?”
Gut microbiome testing: This is the gold standard. It shows not only how much butyrate you're producing but also whether you’ve got the butyrate producers in your gut. In the last 10 tests I ran, 7 out of 10 showed low butyrate and low populations of these microbes.
CGM (Continuous Glucose Monitor): Fibre before carbs = flatter glucose curve = better conditions for fermentation. I’ve seen dramatic differences in clients’ CGM traces just by adding a fibre starter.
HRV monitors (Oura, Whoop): Emerging evidence links butyrate to improved vagal tone — so if your HRV goes up after gut interventions, that’s a clue your microbes are happy.
Smart toilets and stool trackers (yes, they exist!): They can even analyse gut metabolites.
From knowing to doing.
What this means for YOU…
Now you might be asking: “Yes, but how do I actually increase butyrate-producing bacteria?” The key is that fibremaxxing only works if you’ve got the right “factory workers” in your gut. So here’s what I recommend:
1. Diversity diet: Each fibre feeds different microbes. Rotate your fibres — leeks, onions, asparagus, oats, beans, flax, apples. Variety = microbial teamwork.
2. Resistant starch: Cooled potatoes, reheated rice, green bananas. These are like rocket fuel for Roseburia and F. Prausnitzi.
3. Polyphenols: Brightly coloured foods (berries, green tea, olive oil) encourage F. prausnitzii growth.
4. Avoid antibiotics unless necessary: They’re microbial bleach and wipe out butyrate producers.
My clients also ask me, “Can’t I just take a butyrate supplement?” The answer is — yes and no. It can help, but most oral butyrate doesn’t survive well in the stomach which means it doesn't reach your colon where it’s needed. You have to make it inside you.
And what if your butyrate stays low? Risks aren’t small. Low butyrate is linked to higher rates of colon cancer, irritable bowel, diabetes, and even depression. It’s one of those “hidden markers” of future health. 💼 Case in point: A client came to me with afternoon fatigue and brain fog. Testing showed very low Roseburia and F. prausnitzii. Instead of a supplement, we focused on resistant starch and polyphenol-rich foods. Six weeks later, his follow-up test showed these bacteria flourishing, butyrate rising, and his energy and mood noticeably improved.
🎯 If you're experiencing gut symptoms like bloating or loose stools or even brain fog and fatigue and would like to test your gut microbiome and butyrate levels, then book a private consultation and let's start to decode your health.
Where you’ll find me…
Last week: I had my debut on ITV2 on Sam & Billie: Sister Act. It really is exciting when the ITV crew rock up to your consulting room! Catch up on ITV2 and ITVX if you haven't already - and I'm on again this week! Also recorded a podcast with Christine McGuiness, discussing hot and cold therapies - looking forward to it's release soon - will keep you updated.
This week: On an equine retreat with my daughter - more about horses and humans next week!
Next week: Judging the Growing Business Awards.This is my third year as a judge. Always so impressed by the innovation and entrepreneurship I see.
A thought to pause on…
“Feed your microbes and they'll feed your future.”
So here’s my question for you this week: When was the last time you measured what your microbes are actually making — not just what you’re eating?
Wishing you a wonderful week ahead! Dr Alka Be sure to send this email to anyone who you also want to live their longest, healthiest life!
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Take the free LQThis article is general education, not medical advice, and reading it does not create a doctor-patient relationship. If something has been going on for a while, please get it properly looked at by your own doctor.