Fibremaxxing: What is it and why is it trending?

If sound, evidence-based nutritional insight is what you’re after, social media isn’t the place to look.

Sure, there are plenty of credible sources there, but they’re in the mix alongside uninformed views, extreme advice and miracle quick-fix claims.

The thing is, much of the ‘health’ content out there is designed to encourage engagement rather than boost wellbeing. Which is why we did a double take when the ‘fibremaxxing’ trend started taking over our feeds.

See, this fibre-centric movement actually carries a message that professional nutritionists and dietitians have been banging the drum about for years.

Eat more fibre.

Why should we be fibremaxxing?

In the UK, 96% of us don’t get enough of this essential nutrient.

The NHS says that adults should be eating about 30g of fibre a day to stay healthy and lower the risk of getting seriously ill – but most of us are only getting around 20g.

You can get fibre supplements, but in most cases it’s far better to get nutrients from food. That’s because we’d get more types of fibre through our diet than from a tablet (variety here is a really good thing) and because foods carry other essential nutrients that support our bodies.

Prof Thomas Barber, consultant endocrinologist and professor of endocrinology at University Hospitals Coventry and Warwickshire NHS Trust and University of Warwick, has researched the health benefits of dietary fibre.

He’s happy that fibre’s virtues are finally getting airtime on social media.

“There’s a lot of fad diets and trends out there which lack evidence or scientific backing, which has people confused about what they should and shouldn’t eat. But fibre is really important.

“I think it’s become a forgotten macronutrient over the years… Fibre does deserve its time in the spotlight.

What happens if we don’t get enough fibre?

Fibre is known for keeping us ‘regular’ – but its health benefits go way beyond avoiding constipation, says Barber.

“A lot of modern-day conditions are underlined by chronic inflammation – and a high fibre diet can put a brake on that process, lowering inflammation,” he says. “Fibre can also help to strengthen the immune system and there’s evidence it can impact brain functioning, mood and cognition.

And the benefits don’t stop there, says Prof Kieran Tuohy, professor of energy metabolism and microbiome at the University of Leeds.

“A high-fibre diet has consistently been shown to reduce the risk of cardiovascular disease, heart attacks, strokes, type 2 diabetes and colon cancer.”

In short, fibre can literally extend life expectancy.

“We’re seeing a big upsurge in the number of young people getting colon cancer, which traditionally was a disease of old age,” says Tuohy. “One of the driving factors is probably low dietary fibre intake.”

The relationship between fibre and our gut microbiota

Our guts are into fibre. In a big way.

“The gut microbiome is supported by dietary fibre,” explains Tuohy. “When you take the fibre away, these bacteria then start to change in balance and they look for other things to break down.”

“And after fibre, probably the second most common nutrient that you find in the colon – where the bacteria are – is protein.

“When the bacteria start breaking down protein and amino acids, some of those end products are not very good for us. That can increase the risk of heart disease or colon cancer.”

Barber adds: “The gut microbiota has so many effects on the inflammatory process and the development of the immune system. And there are clear interlinks between the gut microbiota and the brain, even influencing our mood and appetite regulation.

There’s lots we still don’t know about the gut and its microbiota – it’s a complex thing. But we do know that it pays to look after it.

And a great way of doing that is – you guessed it – to get a decent amount of fibre into your diet.

How to add fibre to our diet

Plant-based foods are the best way to top up your fibre – that could be oats with breakfast or just adding more veg to your plate.

There are lots of other everyday ingredients that are packed with fibre too, says dietitian Laura Tilt.

But don’t take it to extremes

While Tuohy’s pleased that there’s a growing interest in the benefits of having a high-fibre diet, he’s concerned that the phrase ‘fibremaxxing’ could make it sound like people have to eat way beyond what they need. This might push them to start adding powders and supplements to top up, which could be unnecessary.

“If people are actually talking about adding more whole plant foods and more whole grain cereals to their diet, then that’s great. That’s self-regulating, as there’s only so much veg you’ll want to eat before you get full.

“But if you’re going to ‘fibremaxx’ on powders, that could be worrying.”

The key advice, as ever, is to keep your diet as well-balanced as possible.

Originally published October 2025

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