Five Reasons to Fall for Pumpkins

Halloween brings plenty of fun carving the traditional pumpkin but we often neglect to make the most of this versatile fruit which has a host of health benefits, alongside warding off the evil spirits of its folklore roots!

Here at That's Food and Drink we are always mindful that far too many pumpkins are wasted at Halloween and we are always working to help stop this from occurring.

Today, for example, my wife got out one of her cookery books and prepared an absolutely delicious pumpkin and apple soup. 

Leading nutritionist Sarah Osborne, of So Nutrition, told That's Food and Drink: “Pumpkins are full of fibre and contain beta-carotene and vitamin C, making them brilliant for your gut, skin and immune system. For families and friends coming together at Halloween, this is a great opportunity to celebrate seasonal foods and enjoy the colours, smells and textures of autumn.”

So what’s so special about the pumpkin?

Firstly, pumpkin flesh is rich in fibre to support digestion and gut health.

Pumpkins are also packed with vital antioxidants that help reduce stress and support long-term health. Beta-carotene, one of those antioxidants, converts to vitamin A for immune support and eye health.

The fibre and high water content in pumpkins support appetite regulation and steady energy levels by stabilising blood sugar.

Potassium and other compounds in the pumpkin also contribute to heart and circulation health, promoting healthy blood pressure.

Finally, pumpkin seeds are high in magnesium, iron and zinc, which are all great for energy and brain health.

“There are plenty simple recipes to use up the pumpkin flesh carved out of your Halloween lantern and make the most of this nutrient-dense food,” explains Sarah Osborne. “You can roast it, mash it, blend it into soups, bake it into breads or muffins, stir it into curries, or even add it to smoothies.”

So Nutrition's pumpkin and banana bread 

This light, sweet-tasting loaf is easy to make and packed with nutrients. You don’t need fancy kitchen equipment, just a bowl, a wooden spoon and a cake or loaf tin.

Ingredients 

100 g butter 

200 g sugar (brown, white or coconut sugar all work) 

200 g pumpkin purée 

2 mashed bananas 

200 g plain flour 

½ tsp ginger 

½ tsp mixed spice (optional) 

¾ tsp baking powder 

2 eggs 

Method 

Preheat the oven to 180°C and line your cake or loaf tin. 

Beat the sugar and butter together until smooth. 

Add the pumpkin purée and mashed bananas and mix well. 

Add the eggs, then gently fold in the dry ingredients – don’t overmix. 

Pour into the lined tin and bake for 55 minutes to 1 hour, or until a skewer comes out clean. 

Sarah Osborne is registered with the Complementary Natural Healthcare Council (CNHC) and the British Association of Nutrition and Lifestyle Medicine (BANT). 

Sarah graduated from The College of Naturopathic Medicine with Distinction in Nutritional Therapy and has undertaken additional training with the International Coaching Federation (ICF). Sarah is also a clinic supervisor and lecturer with the College of Naturopathic Medicine (CNM). 

In 2024, Sarah was named Nutritionist of the Year. Sarah has also written a number of recipe books which you can view here https://adhdandnutrition.co.uk/pages/recipes

What is Fibremaxxing and Should You Be Doing It?

In the ever-evolving world of wellness trends, “fibremaxxing” has recently stepped into the spotlight. Like many diet trends that begin on social media, it sounds catchy and science-backed, but what does it really mean, and is it right for you?

Let’s take a closer look at what fibremaxxing involves, the potential benefits, and the possible pitfalls.

What is Fibremaxxing?

Fibremaxxing is a diet trend that involves significantly increasing your daily intake of dietary fibre, sometimes far beyond recommended guidelines, with the aim of improving digestion, increasing satiety, aiding weight loss, and improving gut health.

It’s become particularly popular among those looking to manage their weight naturally, curb cravings, and optimise gut microbiome diversity without relying heavily on calorie counting.

The focus is on whole foods rich in fibre, such as:

Legumes (lentils, chickpeas, black beans)

Whole grains (brown rice, oats, quinoa)

Fruits and vegetables (especially skins and leafy greens)

Nuts and seeds

High-fibre fortified products

The Pros of Fibremaxxing

1. Keeps You Fuller for Longer

Fibre slows digestion and adds bulk to your meals, meaning you feel satisfied for longer. This can help curb snacking and reduce overeating.

2. Supports Gut Health

Soluble fibre feeds beneficial gut bacteria, contributing to a more diverse and resilient microbiome. A happy gut can lead to improvements in digestion, immunity, and even mental health.

3. Aids Weight Management

Many high-fibre foods are naturally low in calories and high in volume. Fibremaxxing can help you create a calorie deficit more effortlessly without feeling deprived.

4. Promotes Regularity

A diet rich in fibre helps regulate bowel movements and may help prevent constipation.

5. May Lower Disease Risk

High-fibre diets are linked to reduced risks of heart disease, type 2 diabetes, and certain cancers (especially colorectal cancer).

The Cons (and Cautions) of Fibremaxxing

1. Gastrointestinal Distress

Going from a low-fibre to a very high-fibre diet quickly can cause bloating, gas, cramping, and diarrhoea. It’s essential to increase fibre slowly and drink plenty of water.

2. Nutrient Absorption Issues

Too much fibre may hinder the absorption of certain nutrients like iron, zinc, calcium, and magnesium—especially if the fibre intake is extremely high and from supplements rather than food.

3. Over-reliance on Processed "High-Fibre" Products

Some fibremaxxing enthusiasts turn to fortified protein bars, fibre drinks, and powders. These can contain added sugars, additives, and lack the benefits of whole plant foods.

4. Risk of Masking Disordered Eating

For some, the pursuit of "filling up" on high-fibre foods can become obsessive and mask restrictive eating patterns. It’s important to view fibre as part of a balanced, flexible approach—not a rigid rulebook.

5. Not Suitable for Everyone

People with certain conditions like irritable bowel syndrome (IBS), Crohn’s disease, or those on low-residue diets may find fibremaxxing exacerbates symptoms.

Tips for Safe and Sustainable Fibremaxxing

Start gradually: Increase your fibre intake over a few weeks to allow your gut to adjust.

Hydrate well: Fibre absorbs water, you must drink drink more fluids to avoid constipation or discomfort.

Diversify your sources: Focus on whole foods and a variety of fibre types (soluble and insoluble).

Listen to your body: If something feels off, bloated, sluggish, or painful, pull back and consult a dietitian.

Don’t forget balance: Fibre is great, but so are healthy fats, protein, and other vital nutrients.

Fibremaxxing can be a beneficial approach to health and weight management when done mindfully and in balance with other dietary needs. While fibre is an essential part of a healthy diet, more is not always better—especially if it’s leading to discomfort or disordered habits.

As with most things in nutrition, moderation, variety, and personalisation are key. If you're considering fibremaxxing, start slow, stay hydrated, and consider consulting a registered dietitian for guidance tailored to your body’s needs.

Have you tried fibremaxxing, or are you curious about increasing your fibre intake? Let’s talk in the comments below!

What Is Fibremaxxing – And Why You Should Be Doing It

In the ever-evolving world of health and nutrition trends, a new player has entered the chat: fibremaxxing. 

You may have seen it mentioned on social media or in health forums, but what exactly is fibremaxxing, and is it worth your attention?

Let’s get into the real benefits of this growing trend, and why boosting your fibre intake might just be one of the smartest things you can do for your overall health.

What Is Fibremaxxing?

Fibremaxxing is the practice of intentionally increasing the amount of dietary fibre in your daily food intake, often well beyond the basic recommendations. Think of it as a nutritional upgrade for your gut and general health.

While the UK government recommends 30g of fibre per day for adults, many of us barely get two-thirds of that. Fibremaxxing aims to fix this by incorporating high-fibre foods into as many meals and snacks as possible, using both natural and sometimes fortified sources.

The Health Benefits of Fibremaxxing

1. Better Gut Health

Fibre acts as fuel for your gut microbiome, feeding beneficial bacteria that help you digest food and support your immune system. Soluble fibre also helps to regulate bowel movements and may ease symptoms of IBS and constipation.

2. Improved Satiety and Weight Control

High-fibre foods are more filling, which can help reduce overeating. By slowing down digestion, fibre helps regulate appetite and can support sustainable weight loss or weight maintenance.

3. Stabilised Blood Sugar Levels

Soluble fibre slows the absorption of sugar, which can help keep blood glucose levels stable. This is especially beneficial for people with diabetes or those aiming to avoid energy crashes throughout the day.

4. Reduced Risk of Chronic Diseases

A high-fibre diet has been linked to a lower risk of heart disease, stroke, type 2 diabetes, and even certain types of cancer, particularly bowel cancer.

5. Improved Cholesterol

Soluble fibre (found in oats, beans, and apples, for example) can help lower LDL cholesterol by binding to it in the digestive tract and helping the body excrete it.

How to Fibremaxx Your Diet

Here are a few practical ways to embrace the fibremaxxing lifestyle:

Start your day with oats or wholegrain cereals.

Add beans or lentils to soups, salads, or pasta sauces.

Snack on fruit, veg sticks, or nuts instead of processed snacks.

Swap white bread and pasta for wholegrain or seeded varieties.

Add chia seeds, flaxseed, or psyllium husk to smoothies and yoghurts.

Try high-fibre recipe hacks like blending chickpeas into brownie mix or using grated courgette in porridge.

Things to Watch Out For

While fibremaxxing offers a raft of benefits, increase your intake gradually. Going from low-fibre to fibre-overload overnight can lead to bloating, wind, or cramping. And always remember to stay hydrated, as fibre works best when there’s enough water in your system.

Fibremaxxing isn’t just a passing fad, it’s a smart, evidence-backed way to improve your diet and feel better every day. Whether you're looking to enhance digestion, manage your weight, reduce disease risk or simply feel more energised, fibre could be the key you've been overlooking.

However, some people should seek medical advice before starting on the fibremaxxing diet. 

For example some individuals with certain digestive conditions such as irritable bowel syndrome (IBS), Crohn’s disease, or gastroparesis, a high-fibre diet can actually worsen symptoms like bloating, cramping, and diarrhoea. Sudden increases in fibre can also cause discomfort even in otherwise healthy people, leading to wind and abdominal pain.

Those on restricted diets, recovering from surgery, or with certain nutrient absorption issues may also need to be cautious. It's important to introduce fibre gradually, drink plenty of fluids, and, most importantly, seek personalised advice from a GP or dietitian before making major dietary changes.

As with most trends, balance is key and more fibre isn’t always better for everyone.

Deliciously Fibrelicious: How to Add Fibre to Your Diet in Tasty Ways

In the pursuit of a healthier lifestyle, we often hear about the importance of fibre in our diet. 

Fibre not only aids in digestion but also plays a significant role in maintaining a healthy weight, reducing the risk of chronic diseases, and keeping our gut microbiome happy. 

However, finding ways to incorporate fiber into our meals without sacrificing taste can sometimes feel like a challenge. Fear not! In this blog post, we'll explore some delicious and appealing ways to boost your fibre intake while tantalising your taste buds.

Start Your Day with Fibre:

The morning is the perfect time to kick-start your fibre intake. Swap out refined cereals for whole grain options like oats, barley, or quinoa. 

These grains are not only rich in fibre but also provide a hearty and satisfying breakfast. Mix in some fruits like berries, bananas, or apples for an extra fibre punch. You can also sprinkle some ground flaxseeds or chia seeds for added texture and nutrients.

Go Green with Your Salads:

Salads are an excellent opportunity to load up on fibre-rich vegetables. Incorporate a variety of leafy greens such as spinach, kale, and arugula as the base of your salad. Then, toss in colorful veggies like bell peppers, cucumbers, carrots, and tomatoes for added crunch and fibre content. Don't forget to add some protein sources like grilled chicken, tofu, or chickpeas to make your salad more filling and satisfying.

Embrace Legumes:

Beans, lentils, and chickpeas are nutritional powerhouses packed with fibre, protein, and essential vitamins and minerals. Incorporate them into soups, stews, salads, or even dips like hummus. Whip up a delicious and fibre-rich chili using black beans, kidney beans, and plenty of vegetables. You can also make a flavorful lentil curry or add chickpeas to your favorite pasta dishes for an extra fibre boost.

Snack Smartly:

Snacking doesn't have to be synonymous with processed junk food. Instead, opt for fibre-rich snacks that will keep you energised and satisfied between meals. Reach for fresh fruits like apples, pears, or oranges paired with a handful of nuts or seeds for a balanced snack. 

Greek yogurt topped with berries and a drizzle of honey is another tasty and fibre-filled option. You can also prepare homemade trail mix using whole grain cereals, nuts, seeds, and dried fruits for a convenient on-the-go snack.

Get Creative with Whole Grains:

Ditch the refined grains and opt for whole grain alternatives to boost your fibre intake. Experiment with different types of whole grain bread, pasta, and rice to find your favorites. Quinoa, brown rice, farro, and Bulgar are excellent options to incorporate into your meals. Use whole grain wraps or tortillas for sandwiches and wraps, and swap regular flour with whole wheat flour in your baking recipes.

Adding fibre to your diet doesn't have to be boring or bland. By incorporating a variety of fibre-rich foods into your meals and snacks, you can enjoy delicious and satisfying dishes while reaping the numerous health benefits that fibre has to offer. 

Get creative in the kitchen, experiment with new ingredients, and soon you'll find yourself on the path to a happier and healthier lifestyle—one fibrelicious bite at a time.

Celebrate Fibre February with Matthews Cotswold Flour

Did you know it is Fibre February? Matthews Cotswold Flour wants everyone to know that it's Fibre February and Matthews Cotswold Flour, which is Britain's leading speciality flour producer, is marking Fibre February by encouraging everyone to eat more fibre and sharing easy ways to do it.

Bertie Matthews, Managing Director, says: “Maintaining a healthy, balanced diet is a challenge in our busy, modern lives and an estimated 90% of adults don't hit their 30g daily fibre target. 

"Fibre is important for keeping our gut healthy and it may help to reduce our risk of heart disease,  stroke, type 2 diabetes, and colorectal cancer.”

He continues: ”The Fibre February campaign was designed to encourage everyone to boost their fibre intake and using high fibre flours, like malted rye, in your baking, is a quick and tasty way to do that. So we've created a fantastic Rye Sandwich Loaf recipe to celebrate Fibre February and to get you on your way to more fibre in your diet.” 

Throughout February, Matthews Cotswold Flour will be sharing high fibre recipes with their Baking Club and social communities and offering discounts on some of their high in fibre Rye and Ancient Grain flours.

For more information on Fibre February visit Cotswold Flour www.cotswoldflour.com or follow @CotswoldFlour on Instagram or Facebook. 

The Flour Advisory Bureau has some great recipes and hints on fibre and you can visit them at https://fabflour.co.uk/fab-nutrition/fibre/fibrefebruary