Fibremaxxing: Passing trend or timeless foundation

The guide at a glance:

• Fibrermaxing is a nutrition trend focused on increasing daily fibre intake through whole foods like vegetables, grains, nuts, and seeds.

• While popularised on TikTok, it’s grounded in established nutrition science and long-standing dietary guidance pointing to a variety of health benefits in connection with adequate fibre intake

• Fibre supports gut health, helping to nourish beneficial bacteria, improve digestion, and support overall wellness.

• Most people don’t meet the recommended intake, with guidelines suggesting around 25–38g of fibre per day.

• Increasing fibre too quickly can cause digestive discomfort, including bloating and gas.

• The best approach is to increase fibre gradually, focusing on variety, whole foods, and staying properly hydrated.

What is the fibremaxxing trend?

If you’re on TikTok, you’ve probably heard about ‘fibremaxxing’ - the trend that is encouraging people to pile more fibre onto their plates by emphasising foods like beans, whole grains, seeds, fruits and vegetables. It’s largely driven by an attempt to offset the estimation that around 96% of UK adults don’t meet the recommended fibre intake.

One of the key reasons fibre is prioritised is its essential role in gut health. Fibre acts as a prebiotic, providing fuel for beneficial gut bacteria and helping to maintain a balanced and diverse microbiome.

But here’s the thing: fibremaxxing isn’t a new or passing trend. Eating enough fibre has been a pillar of healthy living long before TikTok made it a buzzword. Alongside drinking enough water, getting sufficient protein, and filling your plate with colourful plants, fibre is one of those essential, everyday dietary components that experts have championed for decades.

Why fibre matters: Benefits of supporting your fibre intake

The benefits of fibre go far beyond digestion and keeping things moving. Fibre plays a central role in whole-body health by feeding beneficial gut bacteria. These produce short-chain fatty acids (SCFAs) which deliver wide- reaching benefits, including:

• Supporting heart health by helping to lower cholesterol 

• Stabilising blood sugar levels, increasing energy 

• Aiding immune function - keeping your body ready to defend

• Promoting skin health from within 

• Supporting mood and cognition

And the science backs it up. Research shows that gradually increasing fibre intake can lower the risk of heart disease, type 2 diabetes and colon cancer by 16-24% (BMJ 2022;378:e054370). 

Fibre also helps with satiety - keeping you full, satisfied, and energised without reaching for endless snacks. Think of it as your body’s built-in slow-release fuel system.

Can you have too much fibre?

While fibre is an essential part of a balanced diet, issues can sometimes arise when intake is increased too quickly or when very high levels are consumed without enough fluid or time for the gut to adapt.

This is less about a fixed 'too much' threshold and more about individual tolerance and how gradually fibre intake is increased.

Too much fibre too quickly can lead to bloating, gas, and changes in bowel habits, particularly when hydration is low, or intake has jumped significantly through foods like large amounts of legumes, whole grains, or added fibre supplements. Gradual increases are key to helping the gut microbiome adapt comfortably over time.

There is no formal upper limit for fibre intake, but UK guidance suggests a general daily reference intake of around 30g for adults, with slightly lower amounts recommended for children depending on age. Rather than a strict cap, this is best understood as a range where most people tend to feel well and supported.

Daily fibre reference intake (UK):

+Adults (19+): 30g daily

+Children (16-18): 30g daily

+Children (11-15): 25g daily

+Children (5-11): 20g daily

+Children (2-5): 15g daily

"At Ancient + Brave, we always come back to balance over extremes. For me, it’s also about listening to your body, noticing how different foods make you feel, and keeping things feeling simple, enjoyable, and realistic day to day." - Jenni Kiddle

6 Nutritionist swaps for gently supporting your fibre intake

Increasing your fibre doesn’t have to be complicated. Our philosophy is all about adding nutrition -  simple things you can add to your meals to nourish your body deeply.

Here are some gentle, practical ways to gradually increase your fibre without causing digestive issues: 

Start with a base of whole grains or legumes: Quinoa, rice, lentils, or chickpeas all count. You can also sprinkle in nuts or seeds

Veg out: Make half your main meals plant-rich, including a variety of vegetables and fruits

Add a topping: Fruit, berries, chia, flax or nuts all make great fibre toppings for breakfast, smoothies, or snacks

Experiment with roasted chickpeas or edamame for a crunchy, protein-rich bite

Bake in the goodness: Blend ground flax, oats, or psyllium husk into baked goods for a deliciously easy fibre boost

Remember: all plant foods contribute fibre, and different types feed different gut bacteria, so variety matters more than perfection. Even small, consistent tweaks add up over time - no overwhelm needed.

True Biome: Everyday fibre support 

While we all aim to enjoy a healthy, balanced diet, it's not always possible to reach the recommended intake of fibre for a variety of reasons. That's where supplementation comes in. Not as a replacement, but a way to bridge the gaps and provide gentle support.

True Biome was created with this in mind, providing 5g of prebiotic fibre PHGG per serving. This particular fibre is FODMAP certified and generally well tolerated, even by those with sensitive digestion, making it a good option for daily use. 

Our True Biome ritual comes in a powder format that is neutral in taste and blends easily into most beverages. For a fibre-rich breakfast or snack, consider adding to your favourite smoothie or try our smoothie recipe below:

Fibre Forward Smoothie

¼ frozen banana
150g frozen mixed berries
240ml milk of your choice
1–2 tbsp flaxseed
Optional: a handful of spinach
1 scoop of chocolate or vanilla protein powder

Blend and enjoy! Top with a sprinkling of granola for an extra fibre boost if desired.