This is why you should be fibremaxxing
Photos: Getty
Fibre, an often overlooked but vital component of our diets, is in the spotlight, thanks to #WellnessTok. On TikTok, videos praising the health benefits of fibre are everywhere, and we’re being encouraged to try fibremaxxing – which simply means to eat more fibre. Experts say fibre is crucial for gut health and even lowers your risk of developing some of the most common diseases – and, ultimately, causes of death – in the UK.
We’ve spoken to nutrition experts to get the lowdown on fibre-maxxing, including its benefits, potential pitfalls, and sustainable ways to boost your daily fibre intake.
What is fibremaxxing?
'Fibremaxxing' or eating more fibre is one of the few wellness trends that’s backed by robust science. Emily Lenoir, registered associate nutritionist and behaviour change coach at Voy, says, ‘The evidence is clear: increasing fibre intake is one of the simplest, most effective ways to support long-term health, from gut function to heart health and beyond. What makes this trend particularly valuable is its positive focus on adding nutrient-rich foods, such as more plants, more colour, and more variety, rather than cutting things out. It promotes a more inclusive, sustainable approach to nutrition.’
The idea seems to have originated from a microbiologist on TikTok, who maximises the fibre in her veggie burger by adding a side of sweet potato, swapping lettuce for cabbage, and piling on veggie toppings like pickles and sauerkraut, boosting her dinner to a whopping 19g of fibre.
In the UK, the recommended daily fibre intake for adults is 30g, but 96% of the population is not meeting this target, according to the Food Foundation. Most adults are only eating an average of around 20g a day, which is only enough for a child aged 5-11 years old.
What are people trying to achieve with fibremaxxing?
There’s a growing awareness around gut health and the gut-brain connection, and fibre plays a central role in that conversation. Lenoir says, ‘People are increasingly looking for ways to support their digestion, immunity, and mental wellbeing naturally, and fibre ticks all those boxes. It also supports weight regulation in a really clever way. Soluble fibre, for instance, slows digestion and helps regulate blood sugar, which keeps you fuller for longer and curbs cravings. That makes it appealing for those aiming for sustainable weight loss without the feeling of restriction.’
Why is fibre so important?
Dr Sammie Gill, a registered dietitian and spokesperson for the British Dietetic Association, says fibre is essential for both short-term and long-term health. Gill explains, ‘Fibre has far-reaching beneficial effects beyond gut health, including brain health and metabolic health. In fact, for every 7g daily increase in fibre (half a can of baked beans), you lower your risk of cardiovascular disease by 9%, stroke by 7%, type 2 diabetes by 6%, and colorectal cancer by 8%.’
Another landmark study backed this up, showing that a fibre-rich diet reduces the risk of heart disease, stroke, type 2 diabetes and colon cancer by up to 24%.
‘The reason fibre can impact upon so many different areas of health is because fibre is not a single entity. Fibre is an umbrella term and there are many different types. Different fibres behave in different ways when they reach the gut, depending on their characteristics,’ says Gill.
Gill continues, ‘Many types of fibre act as ‘food’ for your gut microbiome. For example, fermentable fibres such as prebiotics and resistant starches are broken down by gut microbes and in return, they release health-promoting compounds into the gut environment. These strengthen the gut lining and suppress growth of potentially harmful microbes.’
On the other hand, beta-glucans, found in oats and mushrooms, are viscous fibres known for their cholesterol-lowering effects and improved control of blood glucose levels. They do this by slowing the absorption of sugar, which prevents blood glucose spikes, and by trapping bile acids, which limits how much cholesterol can be absorbed by the gut.
What are the different types of fibre and what do they do?
Lenoir says, ‘Broadly, dietary fibre falls into two main categories: soluble and insoluble, though in reality, many foods contain a blend of both. Soluble fibre dissolves in water to form a viscous gel in the gut. This slows gastric emptying, moderates blood glucose spikes, and crucially, serves as a substrate for fermentation by beneficial gut microbes.’
This fermentation produces short-chain fatty acids, which play a vital role in regulating immune function, reducing inflammation, and even influencing appetite through gut-brain signalling. Soluble fibre is abundant in foods such as oats, legumes like lentils and chickpeas, chia seeds, and psyllium husk.
Insoluble fibre, by contrast, does not dissolve in water. It increases stool bulk and accelerates intestinal transit, supporting bowel regularity and reducing the risk of constipation and diverticular disease. This type of fibre predominates in wholegrains, vegetables, and wheat bran.
What’s critical is that different fibres exert different effects within the body, and that diversity matters, according to Lenoir. ‘The variety of fibres in the diet helps nourish a broader spectrum of gut microbes, promoting a more resilient and diverse microbiome. In fact, large cohort studies and recent microbiome research suggest that consuming 30 or more distinct plant-based foods per week is associated with significantly improved gut health markers.’
Should fibre intake vary between different groups?
Lenoir says fibre needs can vary slightly between individuals, but current UK government guidelines recommend that all adults aim for at least 30g of fibre per day. ‘However, most people in the UK are falling well short of this target. While the 30g recommendation applies to both men and women, certain groups, such as older adults, may need to pay extra attention to fibre intake due to changes in digestion and gut motility with age.’
Gill says, ‘For certain groups, such as people with irritable bowel syndrome (IBS), tolerance to type and amount of fibre can vary. It’s important to work with a registered dietitian who can support with managing symptoms whilst still ensuring fibre requirements are met.’
Regardless of life stage, increasing fibre intake through a variety of plant-based foods is beneficial for most people. The key is to focus not just on quantity, but also on the diversity and consistency of fibre sources to support optimal gut and overall health.
Are there any downsides to fibremaxxing?
Sudden changes from a low-fibre to a high-fibre diet within a day or two can result in bloating, gas, and cramping. In extreme cases, eating an excessively high fibre intake could lead to a blockage in the gut.
Lenoir says a key consideration when upping your fibre intake is hydration. ‘Fibre needs fluid to do its job properly, especially soluble types that form a gel. If you increase your fibre but don’t drink enough water, you might feel bloated or constipated. Also, ramp up your intake gradually to give your gut time to adjust.’
How can you sustainably add more fibre to their diet?
Gill says it’s essential to gradually increase your fibre intake over 2-4 weeks, depending on tolerance, to allow the gut to adapt. The good news? You can train your gut to handle more fibre.
To begin with, Gill suggests trying to include extra fibre in one meal. For example:
- Swapping out some of the mince used in spaghetti bolognese, lasagne, chilli con carne or shepherd’s pie and replacing it with pulses, such as chickpeas or lentils. Start with a ¼ of a can per portion.
- Adding some vegetable toppings (such as peppers, onions, mushrooms, and sweetcorn) to your pizza.
- Substituting white bread for wholegrain bread. If it’s too much of a leap, try the half-white, half-wholegrain varieties.
- Plant-based snacks are a great way to sneak in extra fibre. For example, a handful of dried fruit or nuts, popcorn, a piece of fruit with nut butter or sliced veggies with houmous.
- If you increase the amount of fibre you’re consuming, remember to increase your fluids too. Fibre needs sufficient fluids to function properly in the gut.
Monitor your response as you increase – some extra gas is standard, but if you start to experience gut symptoms, such as diarrhoea, constipation, or painful bloating, then reduce the amount slightly.
What are the main things to consider when it comes to dietary fibre?
From a practical standpoint, Lenoir says the goal shouldn’t just be to increase fibre quantity, but to diversify fibre sources. ‘That means building meals around a variety of whole plant foods - wholegrains, legumes, fruits, vegetables, nuts, seeds, and fermented plant foods. Small, everyday choices - like adding lentils to a stew, sprinkling flaxseeds on porridge, or swapping white rice for quinoa - can help ensure you’re hitting both the quantity and quality targets for optimal fibre intake.’
If you are increasing your fibre intake, this shouldn’t be at the expense of other essential macronutrients, and you shouldn’t be cutting out whole food groups to accommodate more fibre. Lenoir says, ‘It's important to remember that fibre is just one piece of the puzzle. A truly balanced diet includes a variety of macronutrients, quality proteins, healthy fats, and complex carbohydrates, all of which work together to support optimal function and long-term well-being. The great news is that you can get lots of these through fibre-rich options like pulses, legumes, avocados and whole grains.’
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