What is fibremaxxing, and should you be doing it?

Fibremaxxing is the latest wellness trend on TikTok. Understand how fibre supports your gut health, and how to avoid bloating or constipation.

“Fibremaxxing” is the latest wellness trend on TikTok. Unlike some fads, this one has a positive message. Yes, most of us could do with eating more fibre. But it’s worth understanding why fibre matters, and how to add it in a way that supports your gut – especially if you have existing digestive issues like bloating, or irritable bowel syndrome.

Fibre is found in plant foods. Soluble fibre found in foods like oats and apples slows digestion, while insoluble fibre in nuts and wholegrains speeds up digestion. Then there’s resistant starch, found in green bananas, lentils and cooled pasta or potatoes.

As fibre reaches your large intestine, it is fermented by your gut microbiota. They produce short-chain fatty acids, which play an important role in digestive health. A higher intake of dietary fibre, particularly from wholegrains, keeps you regular and is linked to a lower risk of bowel cancer.

Many people fall short of the recommended daily fibre target: 25g for women or 30g for men. It’s hard to get your full fibre intake from fruit and vegetables, so make sure you add wholegrains, legumes (like chickpeas, cannellini beans and lentils), nuts and seeds. This will also support your gut microbiota diversity, which is important for our health and immunity.

While TikTok can sometimes encourage extremes, balance is key here. Increasing your fibre intake too quickly or too much can worsen symptoms if you have a sensitive gut. Here's my tips.

• Go slow. If you have a sensitive gut, start by adding just ½ to 1 extra serving of a fibre-rich plant food to your diet each week.

• Drink more water. Fibre absorbs water in the gut, so increasing your intake can lead to constipation. Add an extra glass of water or herbal tea each day.

• Make smart swaps. Switch from white to wholegrain bread for your sandwich, snack on almonds or add some rinsed canned beans to your salad or stew.

If you’re curious about fibre but have digestive issues, seek personalised advice from a registered clinical nutritionist. I will help you find the right kind of fibre, in the right amounts for you.

Like research? A landmark study commissioned by the World Health Organization published in 2019 found that a fibre-rich diet reduces the risk of heart disease, stroke, type 2 diabetes and colorectal cancer by 16-24%. (PMID: 30638909)

Author: Kym Lang. Image: Kym Lang.