Fibremaxxing: What Is It? Potential Benefits & How It Works

Fibremaxxing is the latest hot trend on social media. Is this hype, best avoided, or a trend worth considering? In this article, we explore this question. 

What is Fibremaxxing?

Fibremaxxing focuses on maximising fibre intake. Put simply, it's integrating high-fibre foods into meals, drinks, while usually also involving fibre supplements. 

Unlike most health fads, this one does have some scientific backing. Higher fibre supports digestion, promotes stable blood sugar, improves satiety, nourishes the gut microbiome and is associated with lower disease risk over the long-term. 

One of the reasons fibremaxxing could be a useful trend is because of the UK's current fibre intake. The average person consumes 18g of fibre - way below the 30g per day recommended by the NHS. However, the trend is not risk-free, as we outline below.

The Risks of Fibremaxxing

Can I have too much fibre?

Although fibre is beneficial, too much in one go can be a recipe for discomfort.

Fibremaxxing works best when you increase fibre gradually. Too much fibre at once can cause bloating and gas - it's the equivalent of asking your gut to run a marathon with no training.

So our advice would be - fibremaxxing in the long-term is a sensible goal. But educate yourself about fibre types (soluble vs. insoluble), drink enough water, and take a gradual approach. 

How to begin Fibremaxxing

Fibremaxxing is best done with an understanding of the different types of fibre. 

Soluble Fibre

Soluble fibre dissolves in water to form a gel-like substance and is fermented by gut bacteria; it is found in foods such as oats, barley, beans, fruit, vegetables and psyllium. 

Insoluble Fibre

Insoluble fibre does not dissolve in water, adds bulk to stools and can help move material through the digestive system; common sources include wholegrains, wheat bran, nuts, seeds and vegetable skins.

For fibremaxxing, neither type should be pursued in isolation: a varied combination is preferable, but soluble and gently fermentable fibres - such as those found in oats, barley, fruit and pulses - may be the more comfortable place to start because they can be incorporated gradually into meals, whereas suddenly adding large amounts of coarse insoluble fibre or concentrated fibre supplements may increase gas, bloating or discomfort.

The key is to increase total fibre gradually, drink enough fluid and prioritise consistency over simply chasing the highest possible intake. 

Our products can help you here. Our Fibre Foundation blend is a completely soluble, gentle blend of fibre types. Our ThirtyPlants yoghurt topper is designed to increase fibre diversity by including 30 different plants in one spoonful. 

Fibremaxxing FAQs

What is fibremaxxing?

Fibremaxxing is the practice of intentionally increasing your daily fibre intake, usually by adding more fibre-rich whole foods to your meals. These foods include vegetables, fruit, pulses such as beans and lentils, wholegrains, nuts and seeds. Rather than restricting certain foods, fibremaxxing focuses on making everyday meals more nourishing by including a wider variety of plant foods.

Is fibremaxxing good for you?

Fibremaxxing can be beneficial if it means gradually eating a more varied, plant-rich diet. Fibre supports normal digestion, helps maintain regular bowel movements, contributes to feelings of fullness and provides fuel for some of the microorganisms in the gut. However, more fibre is not automatically better: increasing your intake too quickly can cause bloating, wind or stomach discomfort.

How much fibre should you eat per day?

UK guidelines recommend that adults aim for around 30g of fibre per day, although average intake is closer to 18g. Fibremaxxing should not mean trying to reach 30g overnight or consuming as much fibre as possible. A better approach is to increase your intake gradually through varied foods and find a level you can maintain comfortably.

Can fibremaxxing cause bloating?

Yes. Increasing fibre too quickly can cause bloating, wind, stomach cramps or changes in bowel movements, particularly if your usual diet is relatively low in fibre. These symptoms may improve as your body adapts, but you should reduce the pace of increase if you are uncomfortable. Adding fibre gradually and drinking enough fluid can help reduce the likelihood of digestive discomfort.

Can you eat too much fibre?

It is possible to eat more fibre than your digestive system comfortably tolerates, especially when increasing your intake suddenly or relying heavily on concentrated fibre supplements. Very high intakes may cause bloating, wind, abdominal discomfort or constipation if you are not drinking enough fluid. Rather than chasing the highest possible number, aim for a varied fibre intake that suits your body and increase it gradually.

Is soluble or insoluble fibre better for fibremaxxing?

Neither soluble nor insoluble fibre is universally better. Soluble fibre, found in foods such as oats, barley, fruit, beans and lentils, absorbs water and may form a gel-like texture in the digestive tract. Insoluble fibre, found in foods such as wholegrains, nuts, seeds and vegetable skins, helps add bulk to stools. For fibremaxxing, the best approach is to include a mixture of both, beginning with foods you tolerate well and increasing your total intake gradually.

What is the best way to increase fibre without bloating?

Increase fibre slowly, make one change at a time and include a variety of foods rather than relying on one large serving of bran, seeds or a fibre supplement. Drink fluids regularly and pay attention to how your digestion responds. If you have ongoing or severe bloating, abdominal pain, persistent constipation or diarrhoea, speak to a healthcare professional rather than assuming that simply adding more fibre is the answer.

Is fibre a carbohydrate?

Yes, fibre is technically a carbohydrate and listed as such on the back of food labels. 

Unlike other types of carbohydrate, fibre is a non-digestible carbohydrate, meaning it's not broken down into sugars. 

Is fibremaxxing good for weight management?

Potentially, yes. Fibre keeps us full, often meaning we eat less, making it easier to maintain a calorie deficit without feeling deprived.

High-fibre foods are also known to slow digestion, which supports the regulation of appetite-related hormones such as GLP-1 and PYY. 

How does fibremaxxing support gut health and digestion?

Fibre is foundational for gut health.

Fibre feeds the good gut microbes that form the gut microbiome. Good gut microbes produce short-chain fatty acids (SCFAs) as they break down fibre. These strengthen the gut lining and support immunity.