Fibremaxxing: How to get more fibre in your diet
Reviewed by Abir Hamza-Goodacre in April 2026.
If you’ve come across the ‘fibremaxxing’ trend on social media, you might be wondering whether it’s something worth paying attention to. While the name may be new, the idea behind it isn’t. Getting enough fibre is an important part of looking after your health.
Fibre plays an important role in digestion, energy levels, and wellbeing. However, most of us don’t get enough of it. Even though the recommended intake of fibre is around 30g a day, a recent study found that most people get only 16g daily.
By making small, consistent changes to your meals, you can gradually increase your fibre intake.
How can I speak to a medical professional about my diet?
If you’re thinking about making significant changes to the amount of fibre you’re eating, it’s a good idea to seek trusted resources and professional advice, especially if you have existing health conditions.
Benenden Health provides immediate access to nutrition support through the Benenden Health app, including modules on fibre and diet, as well as healthy recipes, articles and videos on nutrition.
You can also access a 30-minute consultation with a nutritionist Through My Expert Health Coach in the app. For expert guidance on your gut health, helping you feel more confident making dietary changes.
So, what is Fibremaxxing?
‘Fibremaxxing’ is a new social media trend focused on maximising daily fibre intake. Posts with the hashtags #fibremaxxing and #fibermaxxing have been viewed more than 150 million times on TikTok.
The trend focuses on simple high fibre swaps rather than recommending a complete dietary overhaul. For example, adding chia seeds to your morning porridge or beans to a salad.
While the trend itself only recently emerged, the ideas behind it are well-established in nutrition. Gradually increasing your fibre intake has many benefits, including helping you digest food more easily and increasing how full you feel after meals.
However, it’s important to remember that no one food group or ingredient is a magic fix, no matter what the internet or Dr Google says. Fibre is great for your gut health, however it works best in conjunction with a healthy, balanced diet.
What is fibre?
Fibre is a type of carbohydrate found in plant-based foods that your body cannot fully digest. Instead of being broken down, it passes through your digestive system, helping to keep things moving while supporting your gut health.
How much fibre should I eat a day?
The exact amount of fibre that you need does differ from person to person; however, adults are generally recommended to aim for around 30g of fibre per day.
For reference, this could look like a bowl of porridge oats topped with berries and chia seeds for breakfast, a wholemeal sandwich with salad and vegetables at lunch, and a dinner of brown rice and bean chilli.
What are the different types of fibre?
There are two main types of fibre:
Soluble fibre
Soluble fibre dissolves in water to form a gel-like substance in your digestive system, which helps slow down digestion and regulate the absorption of sugars. This can help you feel energised, while increasing feelings of fullness after eating. It may also contribute to heart health by helping to manage cholesterol levels.
You can find soluble fibre in most foods that are high in fibre, such as:
- Oats.
- Beans.
- Lentils.
- Apples.
- Citrus fruits.
- Carrots.
- Chickpeas.
- Psyllium husk.
- Flaxseeds.
- Brussels sprouts.
- Sweet potatoes.
- Avocados.
- Berries.
Insoluble fibre
Insoluble fibre does not dissolve in water. Instead, it adds bulk to your stool and helps food move more efficiently through your digestive system, supporting regular bowel movements.
It’s found in foods like:
- Wholegrain bread.
- Brown rice.
- Nuts.
- Seeds.
- Broccoli.
- Leafy greens.
- Whole wheat pasta.
- Bran cereals.
- Carrots.
- Courgette.
- Green beans.
- Cauliflower.
- Sweetcorn.
Both types of fibre play an important role in maintaining a healthy digestive system.
Why is fibre important?
You might be asking yourself, what’s fibre good for beyond physical digestion?
Fibre supports several key functions in the body, many of which can have a noticeable impact on how you feel day to day. That means that ‘fibremaxxing’ can:
Help you feel fuller for longer, potentially supporting you with weight loss.
Maintain stable energy levels.
Support heart health.
Support the health of your microbiome by providing the prebiotic fibres that your gut bacteria need to thrive
There is even evidence to suggest that a healthy gut, which is supported by fibre intake, can impact anxiety and depression levels.
Over time, a lack of fibre may contribute to digestive discomfort, irregular bowel movements, and feeling bloated or sluggish.
How to get more fibre in your diet
Small, consistent changes are often the most effective ways to increase your intake of high fibre foods.
Here are some simple changes you can make to help increase your fibre intake.
1. Start your day with fibre
Starting your day with a high-fibre breakfast, like porridge oats topped with fresh fruit, chia pudding, or wholegrain cereals, is one of the simplest ways to boost your fibre intake before midday. Incorporating fibre first thing in the morning helps keep you fuller for longer, stabilises blood sugar levels, and provides a steady release of energy to power you through your morning tasks.
You could also experiment with adding seeds like flax, chia, or pumpkin seeds to your breakfast for an extra fibre boost, as well as a dose of healthy fats and micronutrients.
2. Swap refined grains for whole grains
Switching from white bread, white pasta, or polished rice to wholegrain alternatives is an easy and effective way to increase your fibre intake without overhauling your diet completely. Whole grains, including whole wheat bread, brown rice, wholegrain pasta, barley, and quinoa, contain both soluble and insoluble fibre, which supports heart health, and creates a feeling of fullness after meals.
Over time, consistently choosing wholegrain options instead of refined grains can help regulate blood sugar, improve cholesterol levels, and contribute to a healthier digestive system. Even small swaps, like using brown rice in stir-fries or whole wheat wraps for sandwiches, add up to a significant fibre boost throughout the week.
3. Add more plant-based foods
Including more beans, lentils, and vegetables in your meals can add to your fibre intake without drastically changing your diet. Plant-based foods are rich not only in fibre but also in vitamins, minerals, and antioxidants that support overall health. You could add chickpeas or black beans to soups, stews, and salads, or serve a variety of roasted vegetables alongside your main dish.
Simple additions like topping a sandwich with shredded carrots or spinach leaves, or blending vegetables into sauces and soups, can substantially increase your daily fibre intake.
4. Snack smarter
Instead of relying on low-fibre snacks like crisps or biscuits, keep high-fibre options on hand such as nuts, seeds, fruit, or wholegrain crackers. Snacking on fibre-rich foods not only increases your overall fibre intake but also helps you feel more satisfied between meals, reducing cravings for less healthy options.
You could create small snack packs with almonds, sunflower seeds, or dried fruit for convenience, or pair apple slices with peanut butter for a filling and nutrient-rich treat.
5. Increase fibre gradually
When increasing your fibre intake, it’s important to do so gradually rather than making sudden changes. Adding too much fibre too quickly can lead to bloating, gas, or digestive discomfort. Start by incorporating one or two high-fibre foods into your daily meals and slowly increase the quantity over a few weeks.
Drinking plenty of water alongside fibre-rich foods is also essential, as it helps soften stool, prevents dehydration, and ensures your digestive system functions smoothly. By gradually building up your fibre intake, your body can adjust comfortably.
Is there such thing as too much fibre?
As with many internet trends, it’s important to exercise caution when ‘fibremaxxing’. Although fibre is important for digestion, it can have the opposite effect when consumed in excessive amounts.
If you suddenly increase your intake of foods high in fibre, your digestive system may struggle to adjust, which can cause stomach problems. This is because fibre adds bulk and changes how quickly food moves through your gut.
Common signs that you may be eating too much fibre include:
These symptoms are usually temporary, but they can be uncomfortable and may indicate that your fibre intake needs to be adjusted.
There isn’t a strict upper limit for fibre intake, but most adults are recommended to aim for around 30g per day. Consistently consuming significantly more than this may lead to unwanted side effects.
How can Benenden Health help with dietary support?
If you’re looking to improve your diet through ‘fibremaxxing’, having access to reliable advice can make all the difference.
The Benenden Health app gives you access to a tailored gut health module through My Expert Health Coach. This module includes a range of helpful videos and articles, as well as the option of a 30-minute consultation with a nutritionist. Together, these resources can help you make informed decisions about your gut health and fibre intake.
Whether you have questions about foods high in fibre, digestive health, or general nutrition, where we can help, we will.
For more nutrition advice, practical tips, and updates, you can also sign up to our, newsletter, or visit our Be Healthy hub.
