Fibre-Maxxing: What is it?
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Fibre-maxxing is a growing nutrition trend focused on increasing your daily fibre intake often well above the minimum recommended amounts. Many people still fall short of even the minimum recommended fibre intake, so increased awareness around fibre intake is generally a good thing. However, extremes or sudden changes (like massive fibre increases overnight) can backfire, causing bloating, discomfort, constipation or even nutrient absorption issues.
Why is fibre trending?
Weight management seems to be a big driver, as fibre helps with satiety (helping you feel fuller for longer), blood sugar regulation, and reducing cravings. Additionally, it supports other wellness goals:
Gut health: The microbiome has become a popular health topic, and fibre supports and feeds healthy gut bacteria.
Longevity and disease prevention: Fibre is linked to reduced risk of heart disease and type 2 diabetes.
Fibre also plays a critical role in multiple systems:
Digestive health: Promotes regular bowel movements and prevents constipation.
Heart health: Helps lower LDL (“unhealthy”) cholesterol.
Blood sugar control: Slows absorption of sugar, preventing spikes.
Weight control: Increases satiety.
Gut microbiome: Certain fibres feed beneficial gut bacteria.
May support GLP-1 drugs: Fibre helps modulate blood sugar and satiety, which may make it a good pairing for people using medications like Ozempic.
There are two main categories:
Soluble fibre: Dissolves in water to form a gel. Found in oats, legumes, apples, and flaxseed.
Benefits: Lowers cholesterol, slows digestion (good for blood sugar control).
Insoluble fibre: Doesn’t dissolve in water. Found in whole grains, vegetables, and wheat bran.
Benefits: Adds bulk to stool, promotes regularity.
There are also prebiotic fibres (like inulin, fructooligosaccharides (FOS), PHGG), which are types of fibre that selectively feed healthy gut bacteria and can be taken in supplement form.
Beneficial ways to add more fibre into the diet:
Go low and slow: Sudden fibre increases can cause digestive discomfort including gas, bloating, or cramping.
Hydrate: Fibre needs water to do its job. Ensure you also increase your water intake to reduce constipation.
Aim for whole foods: Choose fruits, vegetables, whole grains, legumes, nuts, and seeds.
Mix types: Include both soluble and insoluble fibre.
Don’t rely solely on supplements: They can be helpful in many cases but shouldn’t replace fibre-rich foods.
Not everyone can tolerate fibre well: Fibre can exacerbate and worsen digestive issues such as SIBO (small intestinal bacterial overgrowth) so it’s always advised to work with a qualified practitioner that can support you.
The recommended daily intakes of fibre Age (years):
Recommended intake of fibre
2-5 years - 15g per day
5-11 years - 20g per day
11-16 years - 25g per day
17 years and over - 30g per day
Example day of high-fibre eating:
Breakfast: Porridge or overnight oats with berries, chia seeds, and a drizzle of honey.
Snack: An apple with almond butter.
Lunch: Lentil soup with a side of whole-grain bread.
Snack: Raw veggie sticks (such as carrots and celery) with hummus.
Dinner: Grilled salmon with quinoa, steamed broccoli, and a mixed greens salad.
Dessert: A handful of dried apricots and walnuts.
Tip: Aim for 30+ different plants foods each week to support a more diverse microbiome
By adopting these strategies and incorporating fibre-rich foods into your daily routine, you can meet your fibre needs and enjoy the many health benefits it provides.
Further support at Body Fabulous
If you are struggling with digestive issues, increasing dietary fibre can be difficult and may worsen symptoms - we offer a range of options to help support you and get to the root of your concerns.
GI360 - is a comprehensive stool test designed for individuals suffering with persistent digestive discomfort, IBD, IBS or unexplained gut inflammation and evaluates beneficial bacteria, imbalanced commensal and pathogenic bacteria, parasites, worms, yeasts, markers of inflammation digestive efficiency, zonulin and H. pylori.
SIBO Test - Some types of fibre can worsen Small Intestinal Bacterial Overgrowth (SIBO) increasing gas production, exacerbating bloating and causing abdominal discomfort.
Book a Health Consultation - Our clinical team is here to support you in achieving better health and making positive, sustainable changes to your diet. Whether you're looking to improve energy, manage a condition, or simply feel better day-to-day, we’re here to support you.
Book a General Advice Call - Speak with our clinical team who can advise on the right testing or supplements based on your symptoms and needs.
