If you have scrolled through TikTok or Instagram recently, you might have noticed a shift in the wellness conversation. We are moving away from restrictive detox teas and towards something far more substantial—quite literally. The latest buzzword taking over social media feeds is “fibremaxxing”.

While the name might sound like complex tech jargon, the concept is reassuringly simple. It involves prioritizing dietary fibre to improve digestion, stabilise blood sugar, and enhance overall well-being. But is this just another fleeting internet fad, or is there solid science backing the obsession with roughage?

The reality is that most of us fall short of our daily fibre recommendations. In the UK, the NHS suggests 30g a day, yet the average adult manages only about 18g. This gap offers a huge opportunity for improvement. Let’s explore what fibremaxxing actually entails, why your gut microbiome loves it, and how you can gently introduce it into your lifestyle without overwhelming your digestive system.

What is fibremaxxing?

At its core, fibremaxxing is the practice of intentionally increasing your intake of fibre-rich foods to reach or exceed daily recommended targets. It is a rebranding of traditional nutritional advice, packaged for a generation that values gut health and metabolic efficiency.

The trend has gained momentum alongside the rise of interest in blood sugar regulation and “nature’s Ozempic”—foods that trigger satiety hormones like GLP-1 naturally. Fibre plays a starring role here. It slows down digestion, keeps you feeling fuller for longer, and prevents the sharp glucose spikes that lead to energy crashes and cravings.

However, fibre isn’t a singular nutrient. To truly understand fibremaxxing, we need to look at the two main types:

  • Soluble fibre: This dissolves in water to form a gel-like substance. It helps lower glucose levels and blood cholesterol. You can find it in oats, peas, beans, apples, and citrus fruits.
  • Insoluble fibre: This promotes the movement of material through your digestive system and increases stool bulk. It is essential for those struggling with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, and potatoes are excellent sources.

Fibremaxxing encourages a diet abundant in both types, focusing on whole, unprocessed plant foods.

The benefits of boosting your intake

Embracing a high-fibre diet offers benefits that extend far beyond simply staying regular. When you commit to fibremaxxing, you are essentially fuelling the complex ecosystem within your gut.

A thriving microbiome

Your gut is home to trillions of bacteria, collectively known as the microbiome. Fibre acts as a prebiotic, which means it serves as food for these beneficial bacteria. When your good gut bacteria are well-fed, they produce short-chain fatty acids like butyrate, which reduce inflammation and support the integrity of your gut lining.

Stable energy levels

Refined carbohydrates (like white bread or sugary snacks) are digested quickly, causing a rapid spike in blood sugar followed by a sharp drop. This roller coaster often leaves you feeling tired and hungry shortly after eating. High-fibre foods digest much more slowly, providing a steady, sustained release of energy throughout the day.

Natural weight management

Because fibre absorbs water and expands in the stomach, it sends powerful satiety signals to your brain. This can naturally reduce overall calorie intake without the need for strict counting or deprivation. You simply feel satisfied with less food.

Are there any downsides?

While fibre is undeniably good for you, enthusiasm can sometimes outpace biology. If you dive into fibremaxxing too aggressively, you might encounter some uncomfortable side effects.

The adjustment period

If your body is used to 15g of fibre a day and you suddenly jump to 40g, your gut will likely protest. The most common complaints are bloating, gas, and abdominal cramping. This happens because your gut bacteria are working overtime to ferment the new influx of food, producing gas as a by-product.

Potential for nutrient malabsorption

In very rare cases, excessive fibre intake (often well above 70g a day) can bind to minerals like calcium, iron, and zinc, moving them through the digestive tract before your body can absorb them. However, for most people consuming a balanced diet, this is unlikely to be a significant issue.

The hydration requirement

Fibre acts like a sponge. For it to work effectively, it needs water to absorb. If you increase your roughage without increasing your fluid intake, you run the risk of causing severe constipation—the exact opposite of what you are trying to achieve.

Practical ways to incorporate fibremaxxing

If you are ready to give your gut a boost, the key is strategy and patience. Here is how you can integrate fibremaxxing into your daily routine safely and effectively.

Start low and go slow

Treat fibre like strength training for your gut. You wouldn’t try to lift the heaviest weight on your first day at the gym, and you shouldn’t try to eat five cans of beans on day one of fibremaxxing. Increase your intake gradually over a few weeks to allow your digestive enzymes and gut bacteria to adapt.

Hydration is non-negotiable

As you add more plants to your plate, carry a water bottle with you. Aim to drink consistently throughout the day. Herbal teas and water-rich fruits like watermelon and cucumber also count towards your hydration goals.

Smart swaps for every meal

You don’t need to overhaul your entire diet overnight. Small, consistent changes add up quickly:

  • Breakfast: Swap sugary cereals for porridge topped with chia seeds or flaxseeds. A tablespoon of chia seeds alone packs an impressive 5g of fibre.
  • Lunch: Keep the skin on your fruits and vegetables. The skin of apples, pears, and potatoes contains a significant portion of their insoluble fibre. If you are having a salad, toss in a handful of chickpeas or lentils.
  • Snack: Swap crisps for popcorn (a whole grain!) or a handful of almonds. Raspberries are also a fibre powerhouse, containing 8g per cup.
  • Dinner: If you usually eat white pasta or rice, try the wholewheat versions. If the texture bothers you, start by mixing half white and half brown.

Diversity is key

Different plants contain different types of fibres and prebiotics. Aim to “eat the rainbow” and vary your sources. If you always eat broccoli, try cauliflower or Brussels sprouts next week. This diversity cultivates a more resilient and robust microbiome.

A healthy gut is a happy gut

Fibremaxxing might have a trendy name, but the principles behind it are timeless. By prioritizing whole, plant-based foods, you are making an investment in your long-term health. The benefits range from improved digestion to better heart health and sustained energy.

Remember that diet is personal. Listen to your body as you increase your intake, stay hydrated, and enjoy the delicious variety that nature provides. Your gut will thank you for it.

Ready to upgrade your workout? Explore the full Urban Fitness range in my shop today.

Daily Inspiration: Instagram, Pinterest, Threads, Twitter, TikTok, BlueSky