Fibre is essential for good health—on that, experts agree. It supports digestion, regulates cholesterol, balances blood sugar, and even lowers the risk of certain cancers. Yet, in today’s world of viral wellness fads, a sound piece of dietary advice has been exaggerated into an extreme practice known as “fibremaxxing.”
The idea is simple: eat as much fibre as possible, often exceeding recommended amounts. On platforms like TikTok and Instagram, influencers showcase plates loaded with fibre supplements, powders, and fibre-dense meals in pursuit of better digestion, clearer skin, or rapid weight loss. But is more really better? Or could this trend backfire on our health?
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How Much Fibre Do We Actually Need?
According to the UK’s NHS guidelines, the recommended daily intake of dietary fibre is at least 30 grams per day for adults. Children and teens need less, depending on their age and activity levels.
Despite these clear recommendations, most people fall short. In fact, average fibre intake in the UK hovers well below target levels. For many, hitting even 20 grams a day is a challenge.
Why Are We Falling Short on Fibre?
- One major culprit is the rise of ultra-processed foods (UPFs).
- UK adults now get more than 54% of their daily calories from UPFs.
- For teenagers, the number is even higher—close to 66%.
Ultra-processed foods are typically low in fibre and essential nutrients while being high in sugar, unhealthy fats, and salt. Think crisps, fizzy drinks, packaged pastries, and ready meals. When these foods dominate, fibre-rich whole foods—like vegetables, fruits, legumes, and whole grains—are naturally pushed out.
Research consistently shows that as UPF consumption increases, fibre intake drops. This nutritional trade-off not only reduces fibre but also other critical vitamins and minerals needed for long-term health.
Why Fibre Matters for Health
Before diving into the risks of fibremaxxing, it’s important to remember why fibre is beneficial in the first place.
Supports Digestive Health
Fibre keeps the digestive system running smoothly by adding bulk to stools and promoting regular bowel movements. It reduces constipation and lowers the risk of inflammatory bowel disease.
Regulates Blood Sugar
Soluble fibre slows the absorption of glucose, preventing sharp spikes and crashes in blood sugar. This makes it especially valuable for people at risk of type 2 diabetes.
Lowers Cholesterol
Certain fibres reduce LDL cholesterol (the “bad” kind), which supports cardiovascular health and lowers the risk of heart disease.
Aids Weight Management
High-fibre foods promote fullness and help regulate appetite. By keeping hunger in check, fibre supports healthy weight maintenance.
Reduces Cancer Risk
A diet rich in fibre—particularly from whole plant-based foods—has been linked to a lower risk of colon cancer. Fibre helps remove toxins from the digestive tract more efficiently.
In short, fibre is not just a digestive aid; it plays a role in nearly every system of the body.
The Fibremaxxing Trend: When Healthy Becomes Harmful
So, where does fibremaxxing go wrong?
The trend encourages consuming extreme amounts of fibre—often between 50 and 100 grams per day. Advocates believe more fibre automatically means better health. However, there are several concerns with this approach:
Nutrient Displacement
When diets become dominated by fibre supplements or fibre-dense foods, other essential food groups—proteins, healthy fats, and quality carbohydrates—can be crowded out. This creates nutritional imbalances and deprives the body of key macronutrients and micronutrients.
Lack of Research
Currently, no robust human studies confirm the safety of long-term fibre intake above 40 grams per day. While moderate increases in fibre are well studied and safe, doubling or tripling intake without medical guidance can be risky.
Digestive Discomfort
Increasing fibre intake too rapidly—or consuming excessive amounts without sufficient water—can trigger bloating, cramping, gas, and constipation. For some, these side effects interfere with daily life, from work meetings to long commutes.
Nutrient Absorption Issues
Excessive fibre can interfere with the absorption of important nutrients like iron, zinc, and calcium. These minerals are essential for energy, immunity, and bone health. Overdoing fibre could, ironically, lead to deficiencies.
Signs You May Be Eating Too Much Fibre
- Frequent bloating or abdominal discomfort
- Constipation or irregular bowel movements
- Excessive gas or flatulence
- Feeling overly full but low in energy
- Unexpected nutrient deficiencies (e.g., iron deficiency anemia)
If these symptoms occur, it may be a signal to scale back fibre intake and aim for a balanced approach.
The Right Way to Increase Fibre Intake
Instead of chasing extreme numbers, the focus should be on gradual, balanced increases. Here are practical ways to reach the recommended 30 grams a day:
- Breakfast: Swap white bread or cereal for wholegrain toast or oats.
- Snacks: Choose fibre-rich options like nuts, seeds, and fruit with the skin on.
- Lunch: Add beans, lentils, or chickpeas to salads, soups, or wraps.
- Dinner: Mix vegetables into stews, stir-fries, or pasta dishes. Keep skins on potatoes for extra fibre.
- Hydration: Always drink plenty of water when increasing fibre to support digestion.
These small adjustments can add up without overwhelming the digestive system.
Fibre from Food vs. Fibre from Supplements
While supplements and powders may seem like a quick fix, whole foods remain the best source of fibre. Whole grains, vegetables, fruits, legumes, nuts, and seeds provide not just fibre but also vitamins, minerals, antioxidants, and plant compounds that supplements cannot replicate.
Supplements may be useful for individuals with specific medical needs under professional guidance, but for most people, a food-first approach is both safer and more effective.
A Balanced Message: More Isn’t Always Better
The danger of wellness fads like fibremaxxing lies in their oversimplification. They take a scientifically sound recommendation—eat more fibre—and stretch it to extremes. In reality, nutrition is about balance, not excess.
For most people, the real challenge is not avoiding fibre overload, but simply reaching the recommended daily intake. By choosing a variety of whole, minimally processed foods, it’s possible to improve digestive health, manage weight, and reduce long-term disease risk—without tipping into excess.
Frequently Asked Questions:
What is fibremaxxing?
Fibremaxxing is a wellness trend that promotes consuming extremely high amounts of dietary fibre, often well above recommended daily guidelines, in the belief it leads to better health.
How much fibre should adults eat daily?
According to the NHS, adults should aim for at least 30 grams of fibre per day. Children and teens require less, depending on their age.
Can eating too much fibre be harmful?
Yes. Consuming excessive fibre—especially more than 40–50 grams daily—can cause bloating, gas, constipation, and interfere with nutrient absorption, such as iron and calcium.
What are the benefits of fibre when consumed in healthy amounts?
Fibre supports digestion, lowers cholesterol, regulates blood sugar, reduces colon cancer risk, and helps manage weight by keeping you fuller for longer.
Are fibre supplements safe?
Fibre supplements can help people who struggle to meet daily needs through food, but they should not replace whole foods. Whole foods provide additional nutrients and plant compounds that supplements lack.
How can I naturally increase fibre in my diet?
Simple swaps can help: choose wholegrain bread or oats for breakfast, snack on nuts and seeds, keep the skin on fruits and vegetables, and add beans or lentils to meals.
What happens if I suddenly increase fibre intake?
A sudden jump in fibre can lead to digestive discomfort, including bloating and cramping. It’s best to increase fibre gradually and drink plenty of water.
Conclusion
Fibre is undeniably vital for good health, but like many wellness trends, fibremaxxing takes a sensible recommendation to an extreme. While increasing fibre intake to meet daily guidelines supports digestion, heart health, blood sugar balance, and even lowers the risk of certain cancers, consuming far beyond recommended amounts can do more harm than good. Excessive fibre may displace other essential nutrients, cause uncomfortable digestive issues, and interfere with the body’s ability to absorb key vitamins and minerals. Instead of chasing social media fads or quick fixes, the smarter choice is to focus on balance, variety, and moderation.