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.