Move over, protein—wellness has a new obsession: 'fibremaxxing'

For the longest time, wellness culture had a single obsession: protein. How much you were getting, how to sneak more of it into every meal, and which powders or bars were worth the hype. Most of us have bought into it at some point. But as conversations around gut health and the microbiome gain traction, fibre has quietly entered the chat. Scroll through social media, and you’ll now find creators proudly sharing their daily fibre counts alongside bowls of lentils, chia puddings and vegetable-packed meals—often under the trending hashtag #GutTok.

It might sound like yet another internet wellness fad, but 'fibremaxxing'—as the trend is now known—has earned a surprising stamp of approval from nutritionists. So what exactly is fibremaxxing, and is loading up on fibre really the wellness upgrade our diets need?

What is fibremaxxing?

“Fibremaxxing is essentially the wellness world’s new way of saying eat more fibre,” says Kripa Jalan, a Harvard-trained nutritionist. “It may sound like internet slang, but the idea behind it is rooted in solid nutrition science.” The trend encourages prioritising fibre-rich foods with the aim of reaching the recommended daily intake, which hovers around 25–30 grams for most adults.

“Fibre is a type of carbohydrate found in plant foods that the body cannot digest,” explains Jalan. “Instead of being absorbed, it moves through the digestive tract largely intact and, in doing so, supports several important functions in the body. Large studies show that higher fibre intake is associated with lower risks of heart disease, type 2 diabetes and colorectal cancer.” Fibremaxxing repackages this nutritional advice to make it buzzier.

Soluble vs insoluble fibre

“Dietary fibre is broadly divided into two types, both of which play important roles in the body,” says Dr Archana Batra, dietitian and certified diabetes educator. “Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract. This slows digestion and helps support blood sugar and cholesterol control.” Examples include oats, barley, chia seeds, flaxseeds, lentils and apples.

Insoluble fibre, on the other hand, does not dissolve in water. “It adds bulk to stool and helps food move through the digestive tract, supporting regular bowel movements,” says Dr Batra. Think whole grains and vegetables such as broccoli, carrots and cauliflower.

“Soluble fibre is the sponge that absorbs and traps things like cholesterol, while insoluble fibre is the broom that keeps everything moving,” adds Jalan. “You need both, and most whole plant foods naturally contain a combination of the two.”

Why fibre is actually so important

Beyond keeping digestion running smoothly, fibre plays a far bigger role in overall health. From supporting gut bacteria to stabilising blood sugar levels, it is foundational to how the body functions as a whole.

Supports digestive health

“Fibre adds bulk to stool and helps support regular bowel movements, which can prevent constipation and keep the digestive system functioning well,” says Dr Batra.

Feeds beneficial gut bacteria

Fibre also plays a key role in supporting the gut microbiome. “When gut microbes ferment fibre, they produce short-chain fatty acids like butyrate, which help reduce inflammation and maintain the health of the gut lining,” says Jalan.

Helps regulate blood sugar levels

“Fibre slows down the body’s absorption of sugar into the bloodstream, preventing sharp spikes and crashes in blood glucose levels,” explains Dr Batra.

Supports appetite regulation

High-fibre foods are naturally more filling. “Because they add bulk to meals and slow digestion, fibre-rich foods can help people feel fuller for longer and support appetite regulation,” says Jalan.

Reduces the risk of chronic disease

According to Dr Batra, higher fibre intake has been associated with a lower risk of conditions such as cardiovascular disease, type 2 diabetes and certain gastrointestinal disorders.

Supports heart health

“Soluble fibre can bind to cholesterol in the digestive tract and help remove it from the body,” says Jalan. “Higher fibre intake has consistently been linked to lower cardiovascular disease risk.”

Fibre-rich foods to add to your plate

If you’re curious about fibremaxxing and want to increase your intake, here are some fibre-rich foods to start adding to your daily meals.

Legumes

Lentils, chickpeas, black beans, and kidney beans are among the most fibre-dense foods you can eat. Adding them to salads or grain bowls to boost your daily intake.

Whole grains

Replacing refined grains with whole ones—like oats, quinoa, brown rice, and whole-wheat pasta—can significantly increase fibre in your meals.

Fruits and vegetables

Apples, pears, berries, broccoli, carrots and leafy greens are all excellent sources of fibre. Whenever possible, keep the skins on fruits and vegetables for an extra boost.

Nuts and seeds
Chia seeds, flaxseeds, almonds, and walnuts pack a surprising amount of fibre. Sprinkle it over yoghurt, smoothies or oatmeal.

High-fibre breakfast staples

Starting the day with fibre. Like oatmeal topped with fruit, whole-grain toast with nut butter or a chia pudding.

Should you try fibremaxxing?

Like most wellness trends, fibremaxxing works best when approached with balance. While fibre is undeniably important for digestive and metabolic health, dramatically increasing your intake overnight can backfire. “Jumping from a low-fibre diet to very high amounts too quickly can cause bloating, gas and digestive discomfort,” warns Jalan. “Your gut needs time to adapt, so increase your fibre intake gradually over two to three weeks. Drink plenty of water along the way—fibre needs hydration to work its magic.”

Still, if fibremaxxing encourages people to add more nutrient-rich foods to their plate, it’s a wellness habit we can get behind. In a landscape often dominated by restrictive diets, the idea of eating more fibre-rich plants feels refreshingly straightforward. And chances are, your gut will thank you for it.

Lead image: Pexels

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