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!
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