In the world of gut health, trends come thick and fast but most aren’t rooted in science (we’re looking at you, greens juice and bone broth). But a recent TikTok trend called fibremaxxing is gaining traction. So, is this one we should take seriously? Let’s take a look.
What is fibremaxxing?
Fibremaxxing is the practice of strategically maximising the fibre in your meals. The idea seems to have originated from a microbiologist on TikTok, who maximises the fibre in her veggie burger dinner by adding a side of sweet potato, swapping lettuce for cabbage, and piling on veggie toppings like pickles and sauerkraut. The total fibre content? A whopping 19 grams.
Why is fibremaxxing trending?
After protein stealing the nutrition limelight for years, it feels like fibre is finally getting its moment, with some calling it “a life changing nutrient”. And there is plenty of strong evidence that fibre supports our health in many ways. High-fibre diets are linked with a lower risk of constipation, heart disease, type 2 diabetes and bowel cancer - which is, notably, rising in younger adults.
Eating a high fibre diet also helps you stay feeling full and satisfied after eating, which in turn can help with reaching and maintaining a healthy bodyweight. When you eat fibre, you’re also providing food for your gut microbes. When your microbes break down fibre, they produce short chain fatty acids, which play important roles like helping keep the lining of your gut healthy and regulating inflammation.
So, the idea of eating a high-fibre diet to support gut and overall health isn’t just a trend – it’s rooted in science. Scientists have even estimated that for every 7-gram increase in daily fibre (about the amount in two thick slices of wholemeal bread), your risk of chronic conditions like heart disease can drop meaningfully.
The plus points of fibremaxxing
The good side of fibremaxxing is that it targets a real problem: most adults don’t eat enough fibre. In the U.K., the recommended intake is 30 grams a day, but only 9% of adults meet this target. Average intakes are closer to 20 grams, so there is a definite gap.
So, for most people, purposefully adding more fibre to meals is a good thing. Just a few smart swaps can close that 10-gram shortfall. For example:
- Add a spoonful of seeds to your cereal or yoghurt (+3g fibre)
- Top your salad with ¼ can of chickpeas (+3.5g fibre)
- Swap 2 slices of white bread for wholemeal (+3g fibre)
- Snack on a handful of almonds instead of, or alongside, a biscuit (+3.5g fibre)
- Munch on a carrot with a tablespoon of hummus while prepping dinner (+3.5g fibre)
The risks and considerations
Fibremaxxing isn’t without its cautions. Suddenly going 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. And, if you eat more fibre without increasing your fluid intake too, it could worsen constipation as some types of fibre need fluid to move through the gut.
There are also some conditions, like IBS, where eating lots of fibre might aggravate symptoms. Sometimes a lower fibre diet is needed for a period of time, for example after surgery or for someone in an active Crohn’s flare. Athletes or individuals with high energy needs might also struggle with very high-fibre diets, as it can limit how much fuel they’re able to eat overall.
If you’re unsure how to maximise fibre for your health condition, a registered dietitian can help. Look for one who specialises in your condition.
How to fibremax safely
- Start slow and build up (e.g. fibre-max one meal or snack at a time and then introduce another change several days later).
- Include a diverse range of high fibre foods: Different foods contain different fibres, so aim for variety, think fruits, vegetables, whole grains, nuts, seeds, and legumes (like beans, peas, and lentils). Avoid loading up from just one source or relying on fibre supplements.
- Track your response: Some extra gas is normal when increasing fibre, but if you experience cramps, diarrhoea or constipation, it’s a sign to ease back a little and give your gut a chance to adapt.
- Drink plenty of fluid: Fibre needs water to move effectively through the gut, so make sure you’re staying well hydrated as your intake increases.
Want inspiration? Check out these five meal plans that provide 30g of fibre.
To learn more about other gut health topics, visit Symprove’s Gut Hub.
Sources
Carbohydrates and health. (2015). Link.
Dietary fibre and the prevention of chronic disease – should health professionals be doing more to raise awareness? British Nutrition Foundation. (2016). Link.
