The latest trend to make waves is fibremaxxing – the practice of deliberately increasing fibre intake to boost health. It’s eye-catching, but is it a fad or a genuinely beneficial habit worth adopting?
Currently we know that 9/10 people do not eat enough fibre. For me, I’ve been shouting from the rooftops, trying to make fibre a “sexy” nutrient for the last 8 years, because it has historically been an underrated nutrient, yet an incredibly important one.
What is fibremaxxing?
In essence, fibremaxxing is the conscious effort to eat as much dietary fibre as possible. That might mean choosing wholegrain versions of bread, pasta, and rice, adding beans and lentils to everyday meals, sprinkling chia or flax seeds over breakfast, or even mixing psyllium husk into drinks.
On TikTok, advocates promote fibremaxxing for everything from improved digestion to clearer skin and weight management. But does the science back it up?
Why does fibre matter?
Fibre is a plant-based carbohydrate that largely passes through the gut undigested. A major 2019 study published in The Lancet reviewed decades of evidence and concluded that diets high in fibre reduced the risk of heart disease, stroke, type 2 diabetes, and colorectal cancer by 16-24%.
Fibre supports health in several ways:
- Digestive health: It bulks out the stool and supports regular bowel movements, reducing constipation.
- Blood sugar balance: It slows the absorption of glucose, preventing sharp spikes and crashes.
- Cholesterol control: Certain fibres can help reduce cholesterol levels.
- Gut microbiome support: Fibre acts as food for beneficial gut bacteria, helping them produce compounds that reduce inflammation and strengthen the gut lining.
- Fibre also keeps you fuller for longer.
In short, fibremaxxing taps into something essential for long-term wellbeing.
“Currently we know that 9/10 people do not eat enough fibre.”
How much fibre do women really need?
Current UK guidelines recommend 30 grams of fibre per day. Yet the average woman consumes closer to 17-19 grams, around two-thirds of what’s recommended.
To put 30g into perspective:
- 2 slices of wholegrain bread (8g).
- 1 medium apple (3g).
- 1 cup of cooked lentils (15g).
- A handful of almonds (3g).
That’s a day’s worth, so it is achievable, but it requires awareness, variety and a conscious decision by most to make change.
When more isn’t always better
If you live with irritable bowel syndrome (IBS), bloating, or a sensitive gut, suddenly increasing fibre intake can cause discomfort. This is because fibre is fermented by gut bacteria, producing gas that some people tolerate better than others.
If you want to increase your intake, the key is to:
- Go slow: Increase fibre gradually, not overnight, otherwise you may find you experience bloating, wind and stomach aches.
- Mix it up: Try soluble fibre (like oats, chia seeds, apples) which is gentler on digestion, before piling in the insoluble stuff (like bran, fruit and vegetable skins and pips).
- Think variety: Aim for a wide variety of plants, including beans, lentils, fruits, vegetables, grains, nuts, and seeds.
- Hydrate: Fibre needs water to move through your gut.
If symptoms are persistent, it’s always worth seeking medical advice before making major dietary changes, and seek medical advice if you have a history of inflammatory bowel disease or bowel obstruction.
Fibre and your microbiome: a love story
Your gut microbiome, the trillions of bacteria living in your digestive tract, thrives on dietary fibre. When they ferment fibre, they produce short-chain fatty acids (SCFAs), which strengthen the gut lining, reduce inflammation and bowel cancer risk, and may even influence immunity and mental health.
Fibremaxxing, when done sensibly, is therefore a direct way to support your microbiome. Unlike supplements or short-term cleanses, a consistent, balanced fibre intake provides a steady (and cheaper!) supply of fuel for beneficial bacteria.
Practical ways to increase fibre
Boosting fibre doesn’t mean overhauling your diet, it’s about simple, sustainable everyday swaps:
- Upgrade your breakfast
Overnight oats with chia seeds, berries and a spoon of nut butter can deliver 10g+ of fibre before you’ve even left the house.
- Carbohydrates
Switch from white pasta, rice, bread and pasta to brown rice, wholemeal/seeded bread, or wholegrain pasta. Small swaps make a big difference.
- Add extra vegetables
Include an extra handful of greens in a stir-fry or extra veg in sauces and soups.
- Pack in pulses
Beans, lentils, and chickpeas are inexpensive, filling, and versatile. Add to soups, stews, or salads as a meat substitute or use them to bulk out dishes with an added fibre hit.
- Snack smart
Nuts, seeds, fruit with skin, houmous, rye crackers, or air-popped popcorn are easy options.
These approaches not only raise fibre levels but also add nutrients, flavour, and variety to your meals. Fibre does not equal cardboard – contrary to what many people think!
Should you try fibremaxxing?
For most women, the answer is yes, with balance. Increasing fibre intake is one of the simplest, most evidence-based ways to improve long-term health. However, the benefits come from consistency rather than extremes.
If you currently eat less than the recommended amount, gradually moving closer to 30g a day is likely to make a positive difference. For those with ongoing gut issues, it’s worth consulting a healthcare professional before making major changes.
Final thought
Wellness trends are often fleeting, but fibremaxxing is unusual in that it’s backed by decades of research. While the TikTok packaging may be new, the principle is timeless – a diet rich in fruit, vegetables, wholegrains, nuts, seeds, and pulses supports better health across the board.
And, if it means your microbiome gets the party of its life, and you get the glow, energy, and bathroom regularity to match, as well as reducing your risk of an array of diseases, then maybe fibremaxxing really is the one wellness trend that deserves a permanent spot on your plate.
