What Is “Fibermaxxing”? The High-Fibre Diet Trend Explained

A vibrant assortment of fresh fruit and vegetable juices in colorful bottles, surrounded by an array of fresh produce including kiwis, oranges, bananas, and leafy greens.

“Fibermaxxing” is one of the biggest nutrition trends of 2025–2026, with social media full of people adding chia seeds to everything, eating high-fibre breakfasts, and trying to “hit their fibre goals”.

But what actually is fibermaxxing — and is it healthy?

As dietitians, we’re actually very happy to see fibre finally getting attention. Most Australians are not eating enough fibre, and increasing fibre intake can have major benefits for gut health, cholesterol, blood sugar levels, fullness, and long-term health.

However, more fibre is not always better — especially if you increase it too quickly.

What Is Fibermaxxing?

“Fibermaxxing” is essentially the trend of intentionally increasing dietary fibre intake to improve:

• Gut health

• Fullness and satiety

• Weight management

• Blood sugar control

• Cholesterol levels

• Digestion

• Energy levels

People are now actively searching for:

• High-fibre foods

• Fibre-rich breakfasts

• High-fibre snacks

• “30 plants per week”

• Gut-friendly meal ideas

• Ways to reduce constipation naturally

The trend has gained popularity because fibre is linked to so many areas of health — and many people notice they feel fuller and more satisfied when they eat enough of it.

Why Fibre Is Important

Fibre is a type of carbohydrate found in plant foods that your body cannot fully digest.

It helps:

• Support healthy digestion

• Feed beneficial gut bacteria

• Improve bowel regularity

• Stabilise blood sugar levels

• Lower cholesterol

• Increase fullness after meals

• Support heart health

Higher fibre diets are also associated with lower risk of:

• Type 2 diabetes

• Heart disease

• Bowel cancer

• Constipation

• Diverticular disease

How Much Fibre Do We Actually Need?

Most adults should aim for approximately:

• Women: 25-30g fibre per day

• Men: 30-38g fibre per day

However, many Australians are only consuming around 15-20g daily.

This means there is often significant room to increase fibre intake gradually.

The Best High-Fibre Foods

Fruits

• Berries

• Pears

• Apples

• Kiwi fruit

• Oranges

Vegetables

• Broccoli

• Carrot

• Sweet potato

• Pumpkin

• Brussels sprouts

• Leafy greens

Wholegrains

• Oats

• Wholegrain bread

• Brown rice

• Quinoa

• High-fibre cereals

Legumes

• Chickpeas

• Lentils

• Kidney beans

• Edamame

Nuts and Seeds

• Chia seeds

• Flaxseeds

• Almonds

• Pumpkin seeds

Signs You May Not Be Eating Enough Fibre

Low fibre intake may contribute to:

• Constipation

• Feeling hungry quickly after meals

• Poor gut health

• Unstable energy levels

• Blood sugar fluctuations

• High cholesterol

Can You Eat Too Much Fibre?

Yes - and this is where the “fibermaxxing” trend can sometimes go wrong.

Suddenly jumping from a low-fibre diet to an extremely high-fibre diet can cause:

• Bloating

• Gas

• Abdominal discomfort

• Cramping

• Constipation

• Diarrhoea

This is particularly common when people suddenly start adding:

• Large amounts of chia seeds

• Fibre supplements

• Bran cereals

• Protein bars with added fibre

*More fibre is not always better if your gut is struggling to tolerate it.

Increase Fibre Slowly

A gradual increase is usually best.

Try:

• Adding one extra serve of vegetables daily

• Swapping to wholegrain bread

• Including oats at breakfast

• Adding fruit to snacks

• Including legumes a few times weekly

Drinking enough water is also essential when increasing fibre intake.

Fibre and Gut Health

Fibre acts as fuel for your gut microbiome - the trillions of bacteria living in your digestive tract.

Different plant foods feed different types of gut bacteria, which is why variety matters.

You may have heard of the “30 plants per week” trend. This refers to aiming for a wide variety of plant foods across the week, including:

• Fruits

• Vegetables

• Nuts

• Seeds

• Legumes

• Herbs

• Wholegrains

*Variety is often more important than perfection.

Is a High-Fibre Diet Good for Everyone?

Not always.

Some people with conditions such as:

• IBS

• SIBO

• Inflammatory bowel disease

• Gastroparesis

• Certain eating disorders

• ARFID

may need a more individualised approach.

For example, some high-fibre foods can worsen bloating and discomfort in people with IBS.

This is why nutrition advice should always be tailored to the individual.

Easy Ways to Increase Fibre

Breakfast

• Oats with chia seeds and berries

• Wholegrain toast with avocado

Lunch

• Wholegrain wrap with salad

• Lentil soup

Snacks

• Fruit with nuts

• Popcorn

• High-fibre crackers

Dinner

• Add vegetables to pasta dishes

• Include legumes in curries or salads

• Swap white rice for brown rice occasionally

Final Thoughts

The fibermaxxing trend has helped bring attention to something many people genuinely need more of: fibre.

For many people, increasing fibre intake can improve:

• Fullness

• Gut health

• Cholesterol

• Blood sugar levels

• Energy

• Digestive health

But fibre should be increased gradually and in a way that works for your body.

At Balanced Nutrition, we help clients improve gut health, digestive symptoms, blood sugar regulation and overall nutrition through realistic and sustainable dietary changes.

We offer telehealth appointments Australia-wide and in-person consultations in Bondi Beach, Sydney.