Fibremaxxing: Everything You Need to know

In recent wellness circles, you might bump into the term “fibre-maxxing” essentially the idea of ramping up your dietary fibre intake intentionally to maximise the potential health benefits. According to nutrition commentators, the trend involves consuming more plant-based, high-fibre foods (whole grains, legumes, vegetables, seeds, nuts) and/or adding fibre supplements, with the aim of improving digestion, metabolism, and overall wellbeing. 

While the core idea is rooted in sound nutrition science (fibre really does offer many benefits), the “maxxing” angle tends to push toward extremes and may carry risks if done too quickly or without balance. In this article, we’ll explore what fibre actually does, the benefits of increasing fibre intake, how to do it safely, and what to watch out for.

What is Dietary Fibre?

Dietary fibre (or fibre for short) refers to the parts of plant foods that our bodies cannot fully digest. It passes through much of the digestive system, sometimes being fermented by gut bacteria, sometimes adding bulk, sometimes altering the rate of nutrient absorption. 

There are various types of fibre:

• Soluble fibre: dissolves in water, can form gels, is more likely to be fermented by gut microbes.
  
  
• Insoluble fibre: doesn’t dissolve in water, adds bulk and can help move food through the gut more efficiently.
  
  
• “Viscous” or “fermentable” fibres are sub-types with specific effects (e.g., slowing carbohydrate absorption, feeding gut bacteria)
  
  

Because fibre isn't digested the way other nutrients are, its effects are more indirect, via the gut, via nutrient absorption, via bacterial fermentation and metabolic by-products.

The Benefits of Increasing Fibre Intake

There is substantial evidence that increasing fibre (to meet recommended levels) can bring multiple health benefits. Here are the major ones:

1. Better Digestive Health & Regularity

• Fibre helps keep bowel movements regular, prevents constipation, and supports healthy gut-transit.
• Insoluble fibre lessens the risk of issues like diverticulosis and supports gut motility.
• Some fermentable fibres feed the gut microbiome (the “good bacteria”) and produce short-chain fatty acids which nourish colon cells and support gut health.
  
  

2. Better Weight Management / Satiety

• Fibre tends to slow digestion and increase feelings of fullness, which can reduce overall calorie intake. 
• High-fibre foods often displace lower-fibre, more processed items, which can help with healthier weight and body composition.
  
  

3. Improved Blood Sugar & Insulin Sensitivity

• Soluble fibre slows the absorption of sugars/carbohydrates, reducing post-meal spikes in blood glucose.
• Higher fibre intake is linked with improved insulin sensitivity and better metabolic profiles.
  
  

4. Heart & Cardiovascular Benefits

• Higher fibre intake is associated with lower LDL (“bad”) cholesterol and reduced risk of cardiovascular disease. 
• Fibre may also support healthy blood pressure levels.
  
  

5. Reduced Risk of Some Cancers & Longer Life

• Studies suggest that diets rich in fibre are associated with lower risk of colorectal cancer and possibly other cancers.
• Some large observational studies link higher fibre intake with lower all-cause mortality.

   

6. Better Gut Microbiome & Inflammation

• Fibre feeds gut bacteria; the by-products (e.g., short-chain fatty acids) help regulate inflammation and may support immune health.
  
  

How Much Fibre is “Enough”?

• General adult recommendations (various regions) suggest around 25–30 g/day or more of fibre for adults.
  
  
• Some guidelines suggest aiming for 14 g of fibre per 1,000 calories consumed.
  
  
• Many populations fall short: for example, average intake in some Western countries is well below recommended levels.
  
  

If you’re “fibre-maxxing”, you might aim above standard recommendations, but doing so demands attention to how your body responds.

How to Increase Fibre (Safely & Practically)

Here are some practical tips to increase fibre intake in a sustainable way:

• Swap refined grains for whole grains (e.g., brown rice instead of white, whole-grain bread instead of white).
  
  
• Include more legumes (beans, lentils, chickpeas) in meals.
  
  
• Eat plenty of vegetables and fruits — especially whole (with skin/seeds when edible), rather than just juices.
  
  
• Incorporate seeds and nuts (chia, flaxseed, hempseed) for added fibre and other nutrients.
  
  
• Increase fibre gradually rather than suddenly, to allow your gut (and micro-flora) to adapt.
  
  
• Ensure you’re drinking enough water — fibre works best with good hydration.
  
  
• Monitor comfort: if you get a lot of gas, bloating or discomfort, slow the increase.
  
  
• If using fibre supplements, treat them as adjuncts, food-first remains preferable.
  
  

“Fibre-Maxxing” Pitfalls

While increasing fibre has many benefits, the term “maxxing” implies going to the upper end which may bring unintended consequences:

• Digestive discomfort: Rapidly increasing fibre can lead to gas, bloating, cramps, or even constipation if water is inadequate.
  
  
• Nutrient absorption issues: Very high fibre intake (especially from certain supplements) may interfere with absorption of minerals like iron, zinc, calcium.
  
  
• Too much of a good thing: If fibre becomes so dominant it displaces necessary calories, protein, or other nutrients, that could impair overall nutrition.
  
  
• Not suitable for all: People with certain digestive conditions (e.g., active flare-ups of inflammatory bowel disease, strictures, etc) may need to moderate fibre types and amounts.
  
  
• Supplements ≠ food: While fibre supplements can help, they don’t always replicate the full benefits of whole-food high-fibre items (which bring vitamins, minerals, phytochemicals).
  
  

“Fibre-maxxing” is a catchy term, but the core message is sound: we benefit from adequate (and for many people under-consumed) fibre. Rather than chasing extremes, the most sustainable approach is:

• Ensure you’re meeting at least the recommended fibre intakes (25-30 g/day or more depending on your energy intake)
  
  
• Focus on whole food sources (vegetables, whole grains, legumes, seeds)
  
  
• Increase gradually, monitor your body’s response
  
  
• Maintain hydration, and maintain a balanced diet overall
  
  
• Use supplements only as needed and preferably under guidance
  
  

When done well, increasing fibre supports digestion, metabolic health, heart health, weight control, and general wellbeing. As research keeps showing, it’s one of the “hidden levers” of dietary health. 

This information is not intended to treat or diagnose any health condition. As with all changes to your diet please seek medical advice before making any changes.