If you have spent any time scrolling through wellness TikTok recently, you will have come across the term fibremaxxing. The trend has exploded on social media, with creators showing off fibre-rich meals packed with vegetables, oats, lentils and chia seeds, all in a bid to reach their daily fibre targets. The hashtag is racking up millions of views, with users swapping snack bars for air-popped popcorn and adding flaxseeds to everything from porridge to smoothies.

But unlike some viral nutrition trends, fibremaxxing is rooted in legitimate science. In fact, it is highlighting a serious public health issue. According to the Association of UK Dietitians, the average fibre intake for UK adults is just 18 grams per day. That is 60 percent of the recommended 30 grams, which means the majority of the population is missing out on one of the most important components of a healthy diet.

So what exactly is fibremaxxing, and is it something we should all be doing? Or is there a risk of taking it too far?

What Is Fibremaxxing?

Fibremaxxing refers to the intentional effort to increase dietary fibre intake by incorporating more fibre-rich foods into meals and snacks. These include whole grains, legumes, vegetables, fruits, nuts and seeds. The aim is to support digestion, improve satiety and enhance long-term health.

From a nutrition science perspective, fibre is a form of carbohydrate that the body cannot digest. Instead of breaking down into sugar, fibre travels through the digestive tract intact, helping to regulate bowel movements, balance blood sugar levels and support the health of the gut microbiome.

There are two main types of fibre. Soluble fibre dissolves in water and helps to regulate cholesterol and blood glucose. It is found in foods like oats, beans, apples and flaxseeds. Insoluble fibre adds bulk to the stool and supports regular digestion. It is found in whole grains, vegetables and wheat bran.

According to Registered Dietitian Brea Lofton of metabolic health platform Lumen, fibre also has powerful effects on metabolic health. “Fibre slows gastric emptying, moderates post-meal blood sugar spikes and helps us feel full for longer periods. It also serves as a fuel source for our gut microbes, which in turn produce short-chain fatty acids that have anti-inflammatory properties and can improve insulin sensitivity.”

How to Fibremaxx: Everyday Ideas That Work

The good news is that fibremaxxing does not require a complete diet overhaul. In fact, experts suggest taking a gentle, additive approach rather than eliminating foods or relying on supplements.

Dave and Steve Flynn, the plant-based chefs and brothers behind The Happy Pear, have been talking about fibre for years and offer practical advice for getting more into your day without overthinking it. Their top tips include:

Start your day with fibre: “Swap sugary cereals for overnight oats, chia pudding or granola with added flax or hemp seeds.”

Add, do not restrict: “Sprinkle seeds onto your meals, throw extra greens into sauces or blend oats into smoothies.”

Include beans and lentils: “Add a tin of lentils or chickpeas to soups, salads or curries. Their lentil and walnut bolognese is a good example of a fibre-rich twist on a comfort classic.”

Snack smart: “Choose hummus with vegetable sticks, fruit with nut butter or homemade energy balls made with oats and dates.”

Fermented foods for gut support: “Sauerkraut, kimchi and kombucha support the gut microbiome and improve the digestion of fibre-rich meals.”

Aim for 30 plants per week: “Variety matters for gut health. Try to include different grains, legumes, fruits, vegetables, nuts, seeds, herbs and spices throughout the week.”

Brea Lofton adds a few other practical strategies:

• Swap white rice or pasta for whole grain versions like quinoa or brown rice
  
• Include legumes regularly by adding beans or lentils to salads or soups
  
• Opt for fibrous snacks like air-popped popcorn or fruit paired with nuts
  
• Drink plenty of water to support fibre digestion and prevent discomfort
  

Can You Have Too Much Fibre?

While fibre is essential for health, it is important to increase intake gradually. Going from a low-fibre diet to a high-fibre one too quickly can lead to bloating, cramping, excess gas, constipation or even diarrhoea. These symptoms are more likely to occur when fibre is consumed from fortified products or supplements rather than whole foods.

“Excess fermentable fibre from foods like beans and lentils can increase gas production,” says Lofton. “This can cause a feeling of pressure or visible abdominal distension. Fibre also expands in the stomach, which might create early satiety or lead to discomfort if hydration is not adequate.”

She adds that overdoing insoluble fibre without enough water can cause hard stools or constipation, especially in people not used to a high-fibre diet. In some cases, high fibre intake can even impact the absorption of certain nutrients.

Who Should Be Cautious?

While most people would benefit from eating more fibre, certain groups should approach fibremaxxing with care:

• People with Irritable Bowel Syndrome (IBS) or Inflammatory Bowel Disease (IBD) may find that some types of fibre exacerbate symptoms. In these cases, working with a specialist to follow a low-FODMAP or tailored approach is recommended.
  
• Post-surgical patients, especially those recovering from gastrointestinal procedures, may need to restrict fibre temporarily.
  
• Elderly or chronically ill individuals may struggle with high-fibre diets if gut motility or hydration is low.
  

According to Lofton, fibremaxxing is a positive sign that more people are paying attention to gut and metabolic health. However, as with any nutrition trend, individual needs matter. “Fibre is foundational, but more is not always better. Like all aspects of healthy eating, balance and personalisation are key.”

Fibremaxxing may be trending, but it is not a gimmick. If anything, it is a helpful reminder of how important fibre is for both gut and metabolic health. With most people in the UK consuming far less than the recommended amount, taking steps to increase fibre through whole plant-based foods can make a real difference.

Just remember to do it gradually, keep your water intake up and focus on variety. With the right approach, fibremaxxing can be more than a hashtag. It can be a genuinely health-supporting shift in how we eat.