What Is Fibremaxxing?
Fibremaxxing is the latest health trend gaining traction among younger generations (especially Gen Z), focused on massively increasing daily fibre intake through wholefoods like prunes, pulses, oats, and seeds. It’s not just a fad — it’s grounded in gut health, satiety, blood sugar regulation, and long-term disease prevention.
Why It’s Going Viral Now
Social media, wellness influencers, and food brands are spotlighting fibre-rich options like chickpeas, chia seeds, oats and prunes as part of this trend. In the UK, sales data show a notable rise in prunes, certain cereals and fibre-rich grains. Experts see this as a healthy pivot away from ultra-processed snacks.
Top Foods to Max Out Fibre (Without Discomfort)
- •Prunes & Dried Fruits: Small in volume but dense in fibre and natural sorbitol (a mild laxative) — ideal in porridge or smoothies.
- •Pulses & Beans: Chickpeas, lentils, cannellini beans — use them in soups, stews, dips, or pasta.
- •\Whole Grains & Seeds: Oats, barley, quinoa, chia, flax — sprinkle or stir into breakfasts, salads or baking.
- •Vegetables & Roots: Broccoli, artichoke, sweet potato (with skin) — aim to keep skin/pulp where possible.
- •Nuts & Fibrous Fruits: Almonds, raspberries, pears — treat them as accompaniments or snacks.
How to Increase Fibre Without Gastro Issues
If your diet is low in fibre now, don't jump straight into 50+ g/day — your gut may revolt. Gradually increase your fibre over days to weeks and pair with extra water (aim for 1.5–2 L/day) to help transit. Introducing both soluble and insoluble fibre matters: soluble (oats, beans) helps create beneficial gut bacteria; insoluble (bran, skins) adds bulk to stool.
Sample Day of Fibremaxxing Meals
- •Breakfast: Overnight oats with prunes, chia & berries
- •Lunch: Lentil & vegetable salad with beans, wholegrains & seeds
- •Snack: Sliced apple + almond butter + sprinkle of flax
- •Dinner: Chickpea curry + brown rice + steamed greens
- •Dessert: Poached pear with yoghurt and chopped nuts
Benefits & Considerations
Benefits can include better bowel regularity, reduced risk of colorectal cancer, improved cholesterol and blood sugar control, more stable energy and feelings of fullness. But watch for bloating in early days, and reduce fibre intake temporarily if gearing up for an endurance event. Also, people with certain digestive conditions (e.g. IBS, FODMAP-sensitive) should tailor fibre increases carefully.
Final Thoughts — A Sustainable Shift, Not a Quick Fix
Fibremaxxing isn’t a fad diet — it’s a lifestyle adjustment. By gradually integrating high-fibre foods across meals and staying hydrated, you can transform digestion and overall wellness. Start small, be consistent, and let your gut adapt on your schedule.
