“Fibremaxxing” (or “fibermaxxing” if you are in the US) is a rising social-media phenomenon, especially on TikTok and Instagram, encouraging people to dramatically increase daily intake of dietary fibre through chia seeds, pulses, wholegrains and vegetables. Influencers share “gut-friendly” recipes or “fixes” for bloating or digestion often reaching millions of views. But, what is the science behind the hype? Is it worth it and what should you be wary of?
Pros: Backed by Science (But With a Caveat)
- Gut & Microbiome Support
Yes, fibre does feed the gut microbiome which then produce beneficial compounds like short-chain fatty acids (SCFAs), and in turn this supports metabolism, digestion, immunity, mental wellness, and overall health. - Disease Risk Reduction
Landmark studies show that higher fibre intake can reduce risks of heart disease, stroke, type 2 diabetes, and colorectal cancer by about 16–24 %, and a 7 g per day bump in fibre could lower non-communicable disease risk by up to 9 % as published in The Guardian. - Weight and Blood Sugar Management
Fibre slows glucose absorption and increases satiety which is helpful for appetite control, weight management, and blood sugar control. - Digestive Regularity
Fibre is critical to gut motility and can help prevent constipation supporting regular bowel movements.
Cons: When “More” Isn’t Always Better
- Displacing Nutrients
An over-zealous focus on fibre may displace other vital nutrients. What about proteins, healthy fats, essential micronutrients? If one relies too much on “maxxing” fibre intake they could be missing out on other nutrients. - GI Discomfort
Sudden and excessive increases in fibre can make bloating, gas, discomfort worse and even interfere with nutrient absorption. If your gut motility is already on the slow side or you suffer with IBS increasing fibre could cause more problems. - Not Suitable For All People with an inflammatory bowel disease such as active diverticulitis, colitis, crohn’s disease and anyone with active SIBO are usually advised to have a low fibre diet to help manage their disease. Adding more fibre to an already inflamed gut is not a good idea. On the other hand, I have worked with many cases to help them successfully introduce more fibre safely which can result in a healthier, stronger gut with reduced inflammation and less disease. This needs professional guidance – do not go it alone! Book your free discovery call with me.
How Much Fibre Do I Need?
- Recommended vs Actual Intake
UK adults are advised to consume 30 g of fibre daily, yet the average intake is around 18–20 g which is just 60–66 % of the target as detailed by British Nutrition Foundation - Population Awareness Is Low
Very few people in the UK know of the 30 g per day guide, and a shocking low 4 % are actually meeting it (teenagers being majority of cases). This is a deficiency of fibre – the missing nutrient in my opinion for most. - Ultra-Processed Foods (UPFs) Worsen the Gap
UPFs still make up a huge proportion of today’s diet which lack fibre and nutrient density, increasing health risks (obesity, heart disease, high cholesterol, gut imbalance). High fibre snack bars and products are often laden with added sugars or additives but masquerade as a healthy product. Beware of these – read labels and check sugar content. Download my FREE guide to my worst 5-ultraprocessed foods here.
A Balanced Approach:
- Whole-Food First
Encourage whole grains, fruits, vegetables, legumes, nuts, seeds—not supplements or powders. This delivers fibre alongside phytonutrients, vitamins, minerals, and healthy fats. - Visualise the 30 g Goal
The “30 g fibre a day” target can be tricky to mentally track—my Good Gut Point System makes it tangible and practical and its free! Download now. - Slow and Steady Wins
Increase fibre intake gradually—e.g., add just 5 g extra per week, paired with generous hydration to reduce bloating and help your gut gently adapt. - Minimise UPFs
Reduce ultra-processed food intake; choose minimally processed whole plant foods which are naturally fibre-rich and nutrient-dense. - Balance Macronutrients
Make sure meals include appropriate proteins, healthy fats, carbohydrates, and fibre—maintain energy, support gut flora, and avoid displacing key nutrients. - Hydration Is Key
Fibre needs water to move through the digestive tract, make sure you drink 1.5–2 L per day alongside your increased fibre. - Gut-Friendly Variety
A mix of soluble (e.g. oats, beans, fruits) and insoluble (whole grains, vegetables, nuts) fibre ensures you get all of the benefits of fibre via fermentation and SCFAs production to aid overall health and wellbeing.
Final Thought
As a Nutritional Therapist and gut-health advisor my advice to you is to keep it balanced and keep it simple. Use my FREE download 30 g fibre-a-day Good Gut Point System to reach a healthy fibre daily target helping you close the fibre gap while avoiding common pitfalls. Keep the strategy balanced: real whole foods, slow increases, hydration, and reducing ultra-processed foods.
If you need a friendly chat to discuss your gut health, fibre intake or any health concerns, book your free discovery call with me today.
Evie
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*disclaimer: information presented here is not intended to treat or diagnose. Always seek professional guidance before making significant changes to your diet.