If you’ve scrolled social media lately, you’ve probably seen it: influencers loading their plates with chia seeds, lentils and oats, all in the name of “fibermaxxing.” Before you roll your eyes at yet another wellness buzzword, here’s the twist – this is one trend our dietetics team actually gets behind. 

The problem it’s (accidentally) solving 

Most Australian adults fall well short of their recommended fibre intake. The NHMRC’s Nutrient Reference Values set an adequate intake of 30g/day for men and 25g/day for women, with a higher “suggested dietary target” of 38g and 28g respectively for reducing chronic disease risk. National survey data shows the average Australian adult eats closer to 20-25g a day, and fewer than one in three adults meet even the minimum adequate intake. That gap matters. Fibre supports healthy digestion, helps manage cholesterol and blood sugar, keeps you feeling fuller for longer, and is linked to a lower risk of bowel cancer and heart disease. 

So while “fibermaxxing” started as a TikTok trend, the core message – most of us need more fibre – is genuinely backed by decades of nutrition research. 

Not all fibre is the same: soluble vs insoluble

“Fibre” isn’t one single thing – it’s an umbrella term for two broad types, and most whole plant foods contain a mix of both.

Soluble fibre dissolves in water and forms a gel-like substance in the gut. This slows digestion, which helps steady the rise in blood sugar after meals, and it also binds to bile acids in a way that modestly lowers LDL (“bad”) cholesterol. Soluble fibre is fermented by gut bacteria, which feeds a healthy microbiome.

• Good sources: oats and oat bran, barley, chia seeds, psyllium, beans, lentils and chickpeas, apples, pears, citrus fruit, carrots

Insoluble fibre doesn’t dissolve in water. Instead, it adds bulk to stool and speeds up transit through the gut, which is what makes it so useful for regularity and preventing constipation.

• Good sources: wheat bran, wholemeal flour and wholegrain bread, brown rice, quinoa, nuts and seeds, the skins of fruits and vegetables, leafy greens, cauliflower and green beans

You don’t need to track the two separately or aim for a specific ratio – the easiest approach is simply to eat a variety of wholegrains, legumes, fruit, vegetables, nuts and seeds, which naturally covers both types. A bowl of oats with chopped apple and a handful of almonds, for example, gives you soluble fibre (oats, apple flesh), insoluble fibre (apple skin, almonds) and a mix of everything in between.

Where the trend goes wrong 

Here’s the catch with anything labelled “maxxing”: it tends to push people towards extremes. Some online influencers tout 70-90 grams of fibre a day, which is well beyond what’s needed and can actually work against you. Ramping up fibre too quickly, especially through supplements or fortified products, can cause: 

• Bloating, cramping and excess gas 

• Constipation or diarrhoea 

• Reduced absorption of minerals like iron, zinc and calcium 

The goal isn’t to “max out” – it’s to close the gap between what you’re eating now and what your body actually needs. 

How to do it well 

Increase gradually. Add fibre-rich foods over a few weeks rather than overhauling your diet overnight. This gives your gut bacteria time to adjust. 

Prioritise whole foods over supplements. Oats, legumes, fruit, vegetables, nuts and wholegrains bring fibre along with a package of vitamins, minerals and antioxidants that a fibre supplement can’t replicate. 

Spread it across the day. Rather than one enormous fibre-loaded meal, aim for a bit at breakfast, lunch, dinner and snacks. 

Drink enough water. Fibre needs fluid to do its job properly – without it, you’re more likely to feel constipated rather than better. 

A few easy wins: 

• Swap white bread/rice for wholegrain or wholemeal versions 

• Add a handful of legumes (chickpeas, lentils, beans) to soups, salads or curries 

• Keep the skin on fruits and vegetables where you can 

• Snack on fruit, nuts or air-popped popcorn instead of packaged snacks

Who should take it slow 

If you live with IBS, Crohn’s disease, ulcerative colitis, or another digestive condition, fibre isn’t necessarily a straightforward “more is better” situation – some types of fibre can aggravate symptoms while others help. This is exactly the kind of thing worth individualising with professional guidance rather than following a generic social media plan. 

The takeaway 

Fibermaxxing has done something genuinely useful: put a spotlight on a nutrient most of us have been quietly under-eating for years. The version worth adopting isn’t the extreme one – it’s a steady, whole-food-based increase that suits your own gut and your own life. 

Curious how much fibre you’re really getting, or want a plan that fits your digestion, your routine and your goals? Our dietetics team at Ace Health & Performance can help you build a fibre strategy that actually works for you. Get in touch on 0432 441 104 or admin@acehp.com.au, or drop into 98 Scarborough Beach Road, Mount Hawthorn. 

References

1. National Health and Medical Research Council (NHMRC). Nutrient Reference Values for Australia and New Zealand: Dietary Fibre. 2006 (updated 2017). nrv.gov.au
2. Fayet-Moore, F. et al. (2018). Dietary Fibre Intake in Australia. Paper I: Associations with Demographic, Socio-Economic, and Anthropometric Factors. Nutrients, 10(5), 599. PMC5986479
3. Bijkerk, C.J. et al. Short-Term Effect of Additional Daily Dietary Fibre Intake on Appetite, Satiety, Gastrointestinal Comfort, Acceptability, and Feasibility. PMC9572413
4. Stephen, A.M. et al. (2017). Dietary fibre in Europe: current state of knowledge on definitions, sources, recommendations, intakes and relationships to health. Nutrition Research Reviews, 30(2), 149–190.
5. The Role of Dietary Fiber in Health Promotion and Disease Prevention: A Practical Guide for Clinicians, StatPearls, NCBI Bookshelf (2025)
6. Dietary fiber: an unmatched food component for sustainable health, Nutrition Reviews / Taylor & Francis Online (2024)