IF YOU’VE SPENT any time on Instagram or TikTok lately, you might have seen influencers talking about fibremaxxing. This trend promises various health benefits, including improved gut health, better digestion and weight loss. Is it truly safe? See what the experts say about whether fibremaxxing is safe and what you should do to support your overall health.
What Exactly Is Fibremaxxing?
Fibremaxxing is the internet’s newest diet trend, where people aim to meet or exceed the recommended daily fibre intake, which is around 20 to 25 grams per day. There’s no specific plan for doing this correctly, but the main goal is to centre meals around fibre-rich ingredients. Some people achieve this by topping a salad with roasted chickpeas, adding chia seeds to yogurt bowls and smoothies, and tossing leafy greens into every dish.
Dr Federica Amati believes that this trend is an outcome of a growing interest in gut health, since many people experience digestive issues like constipation. “When you have these kinds of symptoms every day, it does interfere with your life, so addressing gut health has become something people want to do for themselves because they know they can influence it with their diet,” she says.
The Benefits of Fibremaxxing
Fibremaxxing is one of the few social media diet fads that many nutrition experts approve of, especially when done correctly. Functional dietitian and mind-body wellness expert Jennifer Bianchini approves of this trend, noting its direct health benefits. “Fibremaxxing can be totally safe and super helpful if done right, since fibre supports gut health, hormones, blood sugar and bowel regularity,” she explains.
She underscores the importance of hydration and of gradually adding fibre-rich foods to your diet. “The key is to increase [fibre] gradually and drink more water. Otherwise, you may experience bloating and digestive issues if added too [quickly],” she says.
Vegetables are a common source of fibre. Nurse Rebecca LaMarca notes that eating various types of vegetables can help boost your gut microbiome, supporting brain function and regulating inflammation.
The Risks of Going Too Hard, Too Fast
Unfortunately, too much of a good thing can be bad. Houston Methodist primary care physician Dr Sophie Lin warned that going too hard and fast on this trend can lead to negative side effects.
“If you’re going as high as 50 grams of fibre per day, don’t be surprised if you start to feel GI symptoms, like gas and bloating. Additionally, if you ramp up your intake too quickly, you run the risk of experiencing diarrhea and even reduced nutrient absorption since fibre speeds up digestion,” she explains.
The Smarter Approach to Fibremaxxing
Follow these tips to reap the maximum benefits of fibremaxxing.
Try Fibrelayering
Fibrelayering is a slow and steady approach to the fibremaxxing trend. Instead of loading your meals with fibre-rich food, it aims to spread your intake across all meals and snacks. Registered dietitian Dalia Weinreb noted this approach may lead to better digestive regularity, reduced bloating over time and an enhanced gut microbiome.
Start Slow
Advanced accredited practising dietitian Lauren Atkins suggested making slow, practical meal swaps. “Switch white bread for a seedy, wholegrain loaf this week. Next week, try adding half a tin of rinsed lentils into your spaghetti bolognese, some four-bean mix to your Mexican, berries to your brekky, an extra veggie to your lunch, or snack on a carrot or cucumber with some nuts,” she suggests.
Boost Your Fibre Intake Slowly
The popularity of fibremaxxing is a good sign that people are starting to care more about their health. If you’re curious about giving it a try, just remember it’s all about finding what works for you in the long run. Before you jump in, it’s a smart idea to chat with your doctor first to make sure it’s the right fit for you.
