Fibremaxxing: The Gut Health Trend Worth Trying
Gut health has quickly become one of the most talked-about frontiers in wellness and for good reason. From immunity and mood to metabolism and the inflammatory response, the state of your gut shapes almost every aspect of health. At the centre of this conversation is fibre - a nutrient that most of us overlook, yet one that could transform energy, digestion and even longevity.
Enter “fibremaxxing” – a new approach to nutrition that goes beyond simply “getting your five a day.” Birthed from social media, this is one trend we can get behind, because it’s about optimising fibre intake in a way that actively supports the microbiome, strengthens the gut barrier, and helps with digestion and elimination. In short, it’s about harnessing one of the simplest, most natural tools we have to future-proof our health.
What is Fibre-Maxxing?
Fibermaxxing is a social media-popularised trend that encourages people to intentionally eat large quantities of fibre to improve gut health, digestion, appetite control, and aid in weight loss.
At its core, fibre maxxing is the practice of deliberately increasing both the quantity and variety of fibre in your diet to nourish gut bacteria and regulate digestion. It’s not a fad diet, nor does it involve restriction. Instead, it’s a shift in emphasis; making fibre the foundation of every meal.
The concept has roots in broader health and longevity science. Studies consistently link high-fibre diets to reduced risk of chronic disease, improved metabolic health, and longer lifespan. (1) Where traditional nutrition advice focuses on the minimum recommended amount, fibremaxxing is about aiming higher – in both total number and abundance. It’s all about combining multiple fibre types (soluble, insoluble, prebiotic, and resistant starch) to diversify the microbiome, and prioritising whole, nutrient-dense foods over processed sources or isolated supplements.
Why Fibre Matters
Fibre is a type of carbohydrate found only in plants that resists digestion, playing a critical role in gut, metabolic, and overall health. There are three main types:
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Soluble fibre, which dissolves in water to form a gel and helps with cholesterol and blood sugar regulation (found in foods like oats, legumes, berries, carrots, apples, nuts, and seeds)
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Insoluble fibre, which doesn’t dissolve and acts as a bulking agent to support regular bowel movements (found in foods like leafy greens, beans, whole fruits with skins, and psyllium husk)
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Resistant starch, which acts like a prebiotic and feeds beneficial gut bacteria (found in green bananas, plantains, oats, chickpeas, and cooked and cooled rice or potatoes).
When fibre is fermented by gut microbes, it produces short-chain fatty acids (SCFAs), which support gut lining integrity, help regulate inflammation, and influence metabolism, immunity, and disease prevention. In the short term, fibre improves digestion, satiety, blood sugar control, cholesterol, and toxin elimination; in the long term, it reduces the risk of cancer, heart disease, diabetes, stroke, and obesity, supports hormone regulation, and strengthens the immune system.(1) Despite the UK’s recommended 30g/day, average intake is just 18g. We recommend aiming for 40g per day from a wide variety of whole plant foods for optimal results because whilst 30g is the RDA, additional benefits can be seen when you go over and above the recommended amount.
How to Fibre Maxx
Like any health shift, fibremaxxing works best when approached with awareness. Before you jump in, there are two important things you need to know.
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Start gradually: a sudden jump in fibre can cause bloating, gas and discomfort as the microbiome recalibrates.
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Hydration is key: fibre absorbs water, so adequate fluid intake is crucial to avoid constipation.
Different fibres for different needs:
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Soluble fibre (found in oats, beans, apples) forms a gel-like substance that slows digestion and stabilises blood sugar.
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Insoluble fibre (in whole grains, vegetables, seeds) adds bulk to stool and promotes regularity.
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Resistant starch (in green bananas, lentils, cooked and cooled potatoes/rice, overnight oats) acts as a powerful prebiotic.
Practical strategies:
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Aim for 30+ different plant foods per week.
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Aim for 8 handfuls of different vegetables per day and 2-3 servings of fruit.
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Take a fibre supplement to reach your daily target, this works especially well for those who intermittent fast.
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Make simple swaps - whole grain, legume-based pastas instead of white, chia seeds in smoothies and on top of yoghurt, lentils in soups and salads, add ½ cup of beans to lunch and dinner, snack on nuts and seeds, use avocado as your butter.
Fibremaxxing isn’t a trend that will fade – it’s a return to one of the most fundamental principles of human nutrition. By making fibre a cornerstone of your diet, you’re building resilience for the years ahead.
References
Kim Y, Je Y. Dietary fibre intake and mortality from cardiovascular disease and all cancers: A meta-analysis of prospective cohort studies. Arch Cardiovasc Dis. 2016 Jan;109(1):39-54. doi: 10.1016/j.acvd.2015.09.005. Epub 2015 Dec 18. PMID: 26711548.
Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner.
