Fibremaxxing: What the Trend Gets Right, and Where It Goes Too Far

If you've spent any time on social media this year, you've probably come across fibremaxxing. The idea is simple: get as much fibre as you can into every meal. Chia seeds go into everything, lentils replace pasta, and people post their daily fibre totals the way they once posted their step counts.

Like most food trends, it started from a good place and then got carried away. This is what it gets right, where it goes too far, and how to do it sensibly.

What the guidelines say

UK government guidelines recommend that adults eat 30g of fibre a day. For children, the British Dietetic Association recommends around 15g a day from the age of two, 20g for primary school children and 25g for secondary school children.

Most of us don't come close. According to the British Dietetic Association, the average UK adult eats about 18g a day, roughly 60% of the target. That gap is the reason fibremaxxing exists, and it's a real one.

What fibremaxxing gets right

At its best, fibremaxxing gets people thinking about food in a different way. Instead of asking what to cut out, it asks what to add. That tends to lead people towards whole foods: oats, beans, lentils, seeds, fruit and vegetables.

It has also got people reading labels. In the UK, a food can only be called "high fibre" if it contains at least 6g of fibre per 100g, and a "source of fibre" if it contains at least 3g. Once you start checking, you notice how little fibre many everyday processed foods contain.

Where it goes too far

Some versions of the trend aim for 60g, 70g or even 80g of fibre a day, far beyond the 30g in the guidelines. There's no evidence that doubling the recommended amount brings extra benefits, and the Institute for Optimum Nutrition warns that pushing intake that high can cause bloating, cramps and other digestive problems.

The other issue is how people get there. Many fibremaxxing routines rely on fibre powders and supplements rather than food. A spoonful of powder adds grams, but it doesn't bring the protein, vitamins, minerals and variety that come with a bowl of lentils or a handful of seeds.

Speed matters too. If your diet is currently low in fibre and you suddenly triple it, you'll feel it. The British Dietetic Association advises increasing fibre gradually to avoid bloating and wind.

How to do it sensibly

Aim for 30g, not more. Going from 18g to 30g is already a big change for most people, and it's what the guidelines recommend.

Build up slowly. Add one fibre-rich food at a time and give yourself a few weeks to adjust.

Drink plenty of fluid. The British Dietetic Association advises drinking plenty of fluid so that fibre can do its job properly.

Choose food over powders. Oats at breakfast, lentils in your soup, beans in your chilli and seeds on your salad will get you most of the way.

Mix it up. Different foods contain different types of fibre, so variety matters as much as the total.

Ask a professional if you need to. The British Dietetic Association suggests seeing a dietitian if you have a condition such as IBS or inflammatory bowel disease, or if you're unsure how much fibre is right for you.

So, should you try it?

Fibremaxxing is right that most of us need more fibre. It's wrong that more is always better. Aim for the 30g the guidelines recommend, get there gradually, and get it from real food rather than a tub of powder.

For a simple day of meals that adds up to 30g, see how to eat 30g of fibre a day from real food.