Fibremaxxing: TikTok’s Fibre Obsession, Debunked
TikTok is full of wellness buzzwords, and the latest is ‘fibremaxxing’. This is the idea that increasing your fibre intake is the key to better digestion, weight loss, and overall health. But whilst fibre is essential, not all of TikTok’s claims add up. Here’s what the science actually says, and how to approach the trend safely.
What is Fibremaxxing?
‘Fibremaxxing’ is a social media trend that encourages people to eat as much fibre as possible – often well above daily recommendations – through massive salads, bean-heavy bowls, fibre supplements, or powders. Since most people under-consume fibre, the idea sounds appealing. But maxxing isn’t always better…
The Real Benefits of Fibre
Before busting myths, let’s be clear: fibre is important.
Gut health: Fibre supports bowel regularity and feeds healthy gut bacteria.
Heart health: Soluble fibre can lower bad cholesterol.
Blood sugar: Fibre slows carbohydrate absorption, reducing spikes.
Satiety: High-fibre foods help you feel full longer.
Disease prevention: Higher fibre intakes are linked with lower risks of type 2 diabetes, stroke, heart disease, and some cancers.
In the UK, adults are advised to eat about 30g of fibre per day. Yet most people average closer to 18–20g, which is well below the target.
Myth vs Reality
TikTok Claim: The more fibre, the better – max it out daily.
The Reality: Too much too fast can cause bloating, cramps, and discomfort. Extreme intakes are unnecessary.
TikTok Claim: It is a guaranteed weight loss hack.
The Reality: Whilst fibre can support satiety and weight control, it doesn’t necessarily work like that. Overall, balanced diet quality and energy levels matter more.
TikTok Claim: Fibre is the same for everyone
The Reality: There are different types of soluble and insoluble fibres, so people with IBS, for example, may not tolerate large amounts. Always consult a professional if you have any worries.
TikTok Claim: Fibre cures everything.
The Reality: Even though it is beneficial, it won’t stop poor sleep, stress, or lack of exercise – they are the real things we should be balancing to rehaul our lives.
How to Fibremaxx Safely
If you’re still tempted by the trend, here’s a sensible approach:
Aim for the guideline first – Target 30g/day consistently before chasing extremes.
Increase gradually – Add a few grams per week to avoid bloating.
Stay hydrated – Fibre needs water to work properly.
Mix your sources – Beans, oats, whole grains, fruits, vegetables, nuts, seeds – a diverse fibre diet supports a healthier microbiome.
Listen to your body – If you feel gassy, bloated, or uncomfortable, slow down.
Don’t neglect balance – Fibre is one part of a healthy diet. You still need protein, healthy fats, and micronutrients.
Fibremaxxing shines a light on a genuine problem, which is that most of us aren’t getting enough fibre. But chasing extremes, or treating fibre as a cure-all, misses the point. A balanced, gradual increase toward the recommended 30g a day offers the best of both worlds: the real health benefits without the (very) uncomfortable side effects.