Fibremaxxing Isn’t a Fad. It’s Becoming One of the Most Evidence-Backed Nutrition Trends of 2025
Over the past decade, nutrition trends have come and gone at speed. From detox teas to intermittent fasting, “quick fixes” have often dominated headlines and social feeds. But in 2025, we’re finally seeing a shift towards something grounded in genuine science: fibremaxxing. The term has risen sharply in popularity thanks to TikTok wellness creators and gut-health–focused consumers, but unlike most trends that spread online, this one is firmly backed by decades of clinical research.
Fibremaxxing simply refers to intentionally increasing dietary fibre intake beyond the minimum recommended levels, with the goal of improving gut health, blood sugar control, digestive function and long-term metabolic health. And while the word might be new, the concept is not. It reflects what registered dietitians have been advising for years we’re simply giving it a new name.
So, why is fibre such a hot topic in 2025? And should you be “fibremaxxing” too? Here’s what you need to know.
Why Fibre Has Become a Consumer Trend
There are several reasons why fibre is now at the forefront of nutrition conversations:
1. The gut-health boom
Consumers are more informed than ever about the microbiome — and fibre is the number-one fuel source for gut bacteria. As people look to improve digestion, immunity, and even mood, fibre-rich foods have become essential.
2. Chronic disease awareness is increasing
With rising rates of type 2 diabetes, heart disease and obesity in the UK, people are searching for practical, sustainable dietary habits that genuinely improve long-term health.
3. It’s one of the few trends that’s actually safe
Compared to fad diets that restrict entire food groups, fibremaxxing is inclusive, flexible, and applicable to many different lifestyles.
4. Gen-Z has embraced it
Young consumers have taken ownership of this trend, posting “fibremaxx plates”, “fibre-packed breakfasts”, and tracking fibre goals. A younger audience driving a health trend is a strong indicator it will last.
How Much Fibre Do We Really Need?
The NHS recommends 30g of fibre per day for adults. Yet the average UK intake is closer to 18g, just over half of what is recommended.
Dietitians often encourage clients to go beyond 30g if tolerated, especially for:
improving bowel regularity
supporting cholesterol levels
improving fullness and appetite control
helping stabilise blood-sugar levels
supporting a diverse microbiome
Fibremaxxing doesn’t mean hitting extreme levels, it means reaching an optimal amount consistently, ideally from whole foods rather than supplements.
The Health Benefits of Increasing Fibre Intake
1. Improved gut health
Fibre is fermented by gut bacteria, producing short-chain fatty acids like butyrate — compounds that reduce inflammation, support colon health, and influence immune function.
2. Better blood-sugar control
High-fibre meals slow down digestion, helping minimise glucose spikes and dips. For people concerned about metabolic health, fibremaxxing is one of the simplest tools available.
3. Appetite and weight regulation
Fibre increases satiety. Adding an extra portion of beans, whole grains or vegetables to meals helps people feel fuller for longer without needing strict calorie counting.
4. Cardiovascular benefits
Soluble fibre (found in oats, beans, lentils, apples) helps reduce LDL cholesterol, lowering heart-disease risk.
5. Improved bowel regularity
Constipation is extremely common in the UK. Fibremaxxing (along with appropriate hydration) is often one of the most effective non-pharmaceutical interventions.
Common Misconceptions About Fibremaxxing
“More fibre is always better”
Not quite. Increasing fibre too quickly can cause bloating, discomfort and gas. It should be increased gradually and paired with adequate fluids.
“Only wholegrains count”
There are many types of fibre, found in fruits, vegetables, nuts, seeds, beans, lentils and even potatoes.
“It’s only about gut health”
Fibre plays roles in hormonal health, blood-sugar control, weight maintenance, longevity and even mental well-being.
“Supplements work the same as food”
Supplements can help, but whole foods provide additional micronutrients, antioxidants, polyphenols and resistant starch — all essential for a thriving microbiome.
How to Start Fibremaxxing Safely
1. Increase intake slowly
Add 3–5g every few days to avoid digestive discomfort.
2. Aim for variety
Different fibres feed different bacteria; aim for 30 plant-based foods per week (a helpful microbiome-friendly guideline).
3. Stay hydrated
Fibre absorbs water; without enough fluid, it can worsen constipation.
4. Focus on whole foods first
Great fibre additions include:
oats
lentils
chickpeas
berries
ground flaxseed
wholegrain breads
beans (kidney, black, butter beans)
avocados
nuts & seeds
5. Use food-swaps that don’t feel restrictive
Examples:
white pasta → wholewheat or lentil pasta
white bread → seeded wholegrain
crisps → roasted chickpeas
cereal → oats with berries & chia
Daily Fibremaxxing Meal Plan Example
Breakfast: Overnight oats with chia, berries, and peanut butter (12–15g fibre)
Lunch: Wholegrain wrap with chicken, spinach, beans and avocado (12g fibre)
Snack: Roasted chickpeas (6g fibre)
Dinner: Lentil Bolognese served with vegetables (10–12g fibre)
Total: ~40–45g fibre
Who Should Be Cautious?
Some individuals may need personalised guidance, including:
Those with IBS
People with recent gastrointestinal surgeries
Individuals on low-fibre diets for medical conditions
Those with difficulty increasing fluids
A registered dietitian can help adjust fibre levels safely.
The Bottom Line
Fibremaxxing is one of the rare nutrition trends that is both evidence-based and accessible. It isn’t a fad, it’s simply a modern interpretation of long-established dietary guidance. For anyone wanting to improve gut health, reduce disease risk, and support long-term wellness, increasing fibre intake gradually and consistently is one of the most effective strategies available.
References:
https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
https://www.nhs.uk/live-well/eat-well/digestive-health/good-foods-to-help-your-digestion/