What is Fibremaxxing?
If you’ve been scrolling through health content recently, you’ve probably come across the term “fibremaxxing”. This is the latest health trend hitting social media, and while social platforms aren’t exactly known for providing evidence-based nutritional advice, this one is something Nutritionists and Dieticians have been trying to promote for quite some time.
So, “What is Fibremaxxing?”
Simply put, fibremaxxing is increasing your fibre intake to meet (or exceed) the current recommended guidelines.
And the good news is, if you’ve been trying to reach the “30 plant foods a week” goal, you’re already increasing your fibre intake without even thinking about it.
Facts - Did you know?
In the UK:
- adults are advised to aim for 30g of fibre per day (NHS 2022)
- only around 4% of people actually reach that target
- average intake sits at just 16.4g.(OHID 2025)
So, if you feel like you’re falling short, you’re definitely not alone.
What is Fibre?
Fibre is found in plant foods such as fruit, vegetables, wholegrains, nuts and seeds, and legumes (beans, peas and pulses) and it comes in many different forms. It’s a carbohydrate, but unlike sugars and most starches, it cannot be broken down in our small intestine by digestive enzymes. Instead, it travels into the large intestine where it feeds our gut bacteria, helps keep things moving through the digestive tract, and contributes to healthy stool formation. (Maté Jarai 2022)
You’ll often hear fibre described as either soluble or insoluble. And, as their names imply, soluble fibre dissolves in water, while insoluble fibre doesn’t. Most plant foods contain a mix of both, but in different proportions. For instance, fruits and oats are higher in soluble fibre, whereas nuts and wholegrains contain more insoluble fibre. Eating a varied, plant-rich diet naturally gives you a good balance of both.
What does the science tell us about the Benefits of Fibre?
A growing body of research shows that diets high in fibre are linked with a lower risk of several chronic diseases. Higher fibre intake is associated with reduced risk of:
- heart disease
- stroke
- type 2 diabetes
- colorectal cancer
People who eat more fibre, in comparison to those eating very little also tend to have:
- lower body weight
- lower blood pressure
- lower cholesterol compared
Infact, a different research review (Reynolds et al. 2022) found that increasing dietary fibre helped reduce cholesterol levels in patients with cardiovascular disease, and lowered blood pressure in adults with hypertension.
Furthermore, a diverse, fibre‑rich diet supports a healthy gut microbiome — and a thriving gut ecosystem seems to play a key role in many of fibre’s health benefits. (Barber et al. 2020) Some research even suggests it may contribute to a longer, healthier life. (Deng et al. 2019)
Is Fibremaxxing a good idea?
As a Nutritionist, I’m delighted to see fibre getting some well‑deserved attention. But before you start “maxxing on fibre”, here are a few suggestions to help you increase your intake comfortably and safely:
- Go slow. Increasing fibre too quickly can lead to bloating, gas, cramps, diarrhoea, constipation, or nausea. Give your gut (and the bacteria living there) time to adjust.
- Food first. Skip the supplements unless advised otherwise. Whole plant foods provide a variety of fibre types plus vitamins, minerals, and phytonutrients you won’t get from a powder.
- Drink more water. Fibre absorbs water. So, to help prevent constipation, be sure to increase your water intake alongside your fibre increase. What's more, one study found that people who drank 2 litres of water a day while doubling their fibre intake experienced less abdominal discomfort. (Gonçalves et al. 2022)
- Reading food labels. A high-fibre food has 6g of fibre per 100g and a food with 3g or more per 100g is considered a source of fibre. (British Dietetic Association 2021)
- Know your needs. A high‑fibre diet isn’t suitable for everyone. If you have any gastrointestinal disorders such as IBS, IBD, or follow a medically prescribed diet, check in with your GP or consultant before making any changes.
In a Nutshell
Fibremaxxing may have a trendy name, but the idea behind it is backed by science.
Most of us aren’t eating anywhere near enough fibre, and increasing your intake can have huge benefits for your gut, heart, and long-term health.
The key is to build up gradually, focus on whole plant foods, drink plenty of water, and listen to your body.
Don’t go from 0 to 30g overnight; just small, consistent adjustments that will bring long-term sustainable changes.
And, hopefully this trend will nudge more people toward colourful, varied, plant-filled meals.
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