If you've scrolled through TikTok or Instagram lately, you've probably met "fibremaxxing": the idea that you should deliberately load up on fibre for a happier gut, steadier energy and better long-term health. It has been joined by its slightly cheekier cousin, "poopmaxxing", which is mostly fibremaxxing with the volume turned up.
Here's the odd part. Everyone is talking about fibre, and yet the latest National Diet & Nutrition Survey found 96% of adults miss the NHS-recommended 30g a day. Industry figures even suggest fibre volumes have slipped about 1.9% since 2022. Gut-health dietitian Dr Megan Rossi calls this the "say-do gap": awareness is rising, but knowledge doesn't always become behaviour change.
So this isn't really a story about a trend. It's about an everyday basic most of us are quietly missing.
Why fibre matters more than a buzzword
Fibre is the part of plant foods your body can't digest. It passes through to the large intestine, where it either adds bulk to stool or feeds beneficial gut bacteria. It also helps with blood sugar balance and keeps you feeling full, and it's linked to heart health and cholesterol.
The longer-term picture is more serious. Experts point out that around 28% of UK bowel cancer cases are linked to inadequate fibre intake, and cases are rising among younger adults. Fibre isn't a magic shield, but it is one of the simplest, cheapest levers most of us can pull.
Felicity Corbin Wheeler spent years teaching that real food, eaten consistently, is the foundation of staying well. Fibre fits that message perfectly. It's found in the plain, unglamorous foods that don't come with a marketing budget.
Where fibremaxxing goes wrong
Some of the online advice has drifted into extremes. Some advocates suggest 50 to 100g a day, which is far beyond the guideline and can crowd out other foods. The risk is real, particularly if you jump up fast. One practitioner describes clients with IBS who suddenly increase their fibre, and their gut isn't used to it, so excess fermentation leads to wind and bloating.
So the sensible reading of the evidence is this: more fibre is good, but only up to a point, and only if you build up gradually. Aim for 30g, not 80g
.
A realistic way to get to 30g
Most of us eat somewhere between 18 and 20g. Closing that gap doesn't need a pantry overhaul. A few easy swaps do the job:
- Breakfast: porridge with berries and a spoonful of ground flaxseed or chia, instead of a refined cereal or toast alone.
- Lunch: soup or salad with lentils, chickpeas or beans, plus wholemeal bread.
- Snacks: an apple with the skin on and a few almonds, or raw veg with hummus.
- Dinner: brown rice or wholewheat pasta, a big portion of veg, and beans stirred into stews, curries or chilli.
A day like that comes to roughly 30g or a little more, without anything exotic. The pattern is simple: swap one refined food for a whole one at each meal, and add pulses wherever you can.
Go slowly. Add a little more every few days over a few weeks, and drink plenty of water. If your gut grumbles, ease off and build back up more gently.
Can supplements help?
Food should come first, because whole plant foods bring vitamins, minerals and a wide variety of plant compounds along with the fibre. Experts broadly back getting fibre from natural sources rather than powders or supplements.
Still, life is busy. If you're travelling, eating on the run, or struggling to reach your target, a simple fibre supplement can be a sensible stop-gap alongside a better diet, not instead of one. A few options worth knowing about:
- Fibre for Health from Simply Naturals is a multi-fibre capsule combining soluble and insoluble fibre, suitable for vegans and vegetarians (around £11.85 at the time of writing).
- High Fibre powder is an easy-to-take powder form (around £15.35).
- PlantNourish Complete is an organic green shake made from over 35 plant foods, high in dietary fibre, with no added sugar (around £25.99). It's handy for a quick breakfast or a day when vegetables are thin on the ground.
- FloraPro Plus is a multi-strain vegan probiotic (around £11.99) for people who also want to support friendly gut bacteria. Fibre feeds those bacteria, so the two work well together.
If you take regular medication, it's wise to check with your pharmacist about timing, as fibre supplements can interfere with how some medicines are absorbed.
Don't forget protein
One of the more useful shifts in the trend is that people are no longer treating protein and fibre as rivals. There's growing interest in products that combine the two, because together they help with fullness and steady energy. It's especially relevant if you're eating less overall or looking after your muscles as you get older.
A simple trick is to stir a scoop of protein powder into your morning porridge with berries and seeds. That gives you protein and fibre in one bowl. A plant-based option like MaxVegan Protein from MaxiNutrition works well here, as does their Baking Protein if you like to bake.
When to talk to your GP
Eating more fibre is a good habit, but it isn't a substitute for getting symptoms checked. With bowel cancer rising among younger adults, don't brush off blood in your poo, a lasting change in your bowel habits, unexplained weight loss or persistent tummy pain. See your GP, whatever you've read online.
The bottom line
Fibremaxxing is a social media buzzword wrapped around very old, very sensible advice: eat more plants, and build up slowly. You don't need 80g, a viral powder or a perfect pantry. You need a bit more of the ordinary stuff, more often.
Start tomorrow with one change. Swap your usual breakfast for porridge and berries, or add a tin of beans to dinner. Do that consistently and you'll be ahead of most of the country.
Disclaimer: This article is for general information only and isn't medical advice. Speak to your GP or a registered dietitian before making major dietary changes, especially if you have a digestive condition or take medication. This post contains affiliate links; we may earn a small commission at no extra cost to you.
