Fibremaxxing: The new diet buzzword you should know about
From chia-packed puddings to lentil-heavy meals, social media influencers are embracing high-fibre diets , claiming they aid digestion and support weight loss . But is there such a thing as too much fibre? Fibremaxxing is a social media trend where health-conscious people aim to eat significantly more fibre to improve their overall health. Experts break down the benefits—and the potential drawbacks—of this growing wellness trend.
What is Fibremaxxing?
Fibremaxxing means making a conscious effort to eat more dietary fibre . While the usual recommendation is around 25–30 grams daily, this approach often aims for even higher amounts. It is based on the idea that fibre supports many essential bodily functions, and increasing your intake can improve overall health. It’s best to increase fibre gradually to avoid bloating or discomfort.
Fibre’s role in wellness
Experts explain that a high-fibre diet helps nourish the good bacteria in the gut, which can reduce inflammation and support overall gut health . It also aids weight loss by keeping a person fuller for longer and lowering the number of calories the body absorbs. “Fibre slows digestion, helping to stabilise blood sugar levels and maintain steady energy — especially beneficial for those with insulin resistance, PCOS, or chronic fatigue,” explains Malvika Fulwani, a clinical dietitian.
Going beyond the basic recommended fibre intake — provided it’s done gradually and with adequate hydration — can further enhance digestive regularity, improve satiety, and significantly lower LDL cholesterol.
Incorporating ‘Fibermaxxing’ into your diet
Start your day with fibre: Swap sugary cereals for oats, bran flakes, or chia pudding. Add flaxseeds, chia seeds, or psyllium husk to smoothies
Go for whole grains: Choose whole wheat, quinoa, millet, or brown rice over refined grains
Eat the rainbow: Load your plate with vegetables and fruits, especially those with skins (like apples, pears, carrots, cucumbers). Include legumes like chickpeas, black beans, and lentils
Hydrate well: Fibre absorbs water — drink plenty of fluids to avoid bloating and support digestion
Too much fibre can backfire
Weighing the drawbacks of excessive fibre intake, clinical dietitian Malvika Fulwani says, “A sudden or excessive increase in fibre, especially without adequate fluid intake, can lead to bloating, gas, abdominal cramps, and even constipation or diarrhoea. If fibre consumption exceeds 50g per day, particularly from supplements or ultra-high-fibre processed foods, it may hinder the absorption of essential minerals such as calcium, iron, and zinc. Warning signs include persistent bloating, irregular bowel movements, or a heavy feeling after meals.”
Echoing similar concerns, dietitian Maura Donovan was quoted in the New York Post, warning: “Fibre is a nutrient that helps you feel full and stay full for longer, so if it’s causing you to eat less, you may not be getting enough nutrients to properly support your body each day.”
What is Fibremaxxing?
Fibremaxxing means making a conscious effort to eat more dietary fibre . While the usual recommendation is around 25–30 grams daily, this approach often aims for even higher amounts. It is based on the idea that fibre supports many essential bodily functions, and increasing your intake can improve overall health. It’s best to increase fibre gradually to avoid bloating or discomfort.
Fibre’s role in wellness
Experts explain that a high-fibre diet helps nourish the good bacteria in the gut, which can reduce inflammation and support overall gut health . It also aids weight loss by keeping a person fuller for longer and lowering the number of calories the body absorbs. “Fibre slows digestion, helping to stabilise blood sugar levels and maintain steady energy — especially beneficial for those with insulin resistance, PCOS, or chronic fatigue,” explains Malvika Fulwani, a clinical dietitian.
Going beyond the basic recommended fibre intake — provided it’s done gradually and with adequate hydration — can further enhance digestive regularity, improve satiety, and significantly lower LDL cholesterol.
Incorporating ‘Fibermaxxing’ into your diet
Start your day with fibre: Swap sugary cereals for oats, bran flakes, or chia pudding. Add flaxseeds, chia seeds, or psyllium husk to smoothies
Go for whole grains: Choose whole wheat, quinoa, millet, or brown rice over refined grains
Eat the rainbow: Load your plate with vegetables and fruits, especially those with skins (like apples, pears, carrots, cucumbers). Include legumes like chickpeas, black beans, and lentils
Hydrate well: Fibre absorbs water — drink plenty of fluids to avoid bloating and support digestion
Too much fibre can backfire
Weighing the drawbacks of excessive fibre intake, clinical dietitian Malvika Fulwani says, “A sudden or excessive increase in fibre, especially without adequate fluid intake, can lead to bloating, gas, abdominal cramps, and even constipation or diarrhoea. If fibre consumption exceeds 50g per day, particularly from supplements or ultra-high-fibre processed foods, it may hinder the absorption of essential minerals such as calcium, iron, and zinc. Warning signs include persistent bloating, irregular bowel movements, or a heavy feeling after meals.”
Echoing similar concerns, dietitian Maura Donovan was quoted in the New York Post, warning: “Fibre is a nutrient that helps you feel full and stay full for longer, so if it’s causing you to eat less, you may not be getting enough nutrients to properly support your body each day.”
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