Fibermaxxing: how much fibre do you actually need a day?

Fibre has overtaken protein as the number-one talking point in health feeds around the world. The trend is called "fibermaxxing" – and while the name is new, the problem isn't: most of us get only half the fibre our body needs. Here's what actually matters – and why, for most people, it's less about "maxxing" and more about closing a gap.

What is fibermaxxing?

Fibermaxxing is a deliberate effort to get enough dietary fibre every day. The word blends "fibre" and "maxxing" (to maximise) and started on social media, where users began sharing small habits that push their fibre intake up. But unlike most short-lived food trends, this one rests on something solid: fibre isn't a new discovery – what's new is that we're finally talking about it.

Why is fibre suddenly everywhere?

After years of protein dominating the conversation, researchers and food analysts point to fibre as the next big wave. It's closely tied to the growing interest in gut health: the more we understand the link between the gut and the rest of the body – digestion, energy, blood sugar and general wellbeing – the more naturally fibre becomes part of everyday life. Soluble fibre plays a key role in fullness, too, because it binds water and forms a gel that helps you feel satisfied for longer.

Should you actually "maxx" your fibre?

Here's the honest point most trend posts skip: the word "maxxing" – pushing intake as high as possible – is already being softened. The focus is shifting from pure maximisation towards fibre diversity and balance. And that makes sense. Increasing fibre too fast is the most common cause of bloating and discomfort – exactly the side effect that makes people abandon an otherwise healthy habit after a few days. More isn't always better. Better is better.

In short, fibermaxxing isn't about hitting the highest number. It's about closing the gap between what you eat and what your body needs – gradually, and in a way that fits an ordinary week.

Signs you're not getting enough fibre

Because fibre is rarely front of mind, few people notice when they're short. Some of the most common signs are:

• Irregular digestion or a tendency towards constipation
• A stomach that often feels heavy or bloated
• Getting hungry again soon after a meal
• Energy that dips and spikes through the day

How much fibre do you need per day?

The NHS recommends around 30 g of fibre a day for adults. Yet most people in the UK get closer to 19–20 g – well under the target. That's the gap fibermaxxing highlights. For most people it isn't about extreme amounts; it's simply about reaching the recommended level.

How to do it right – without the bloating

1. Start with food

Wholegrains, pulses, vegetables, fruit, nuts and seeds are the foundation. The closer to nature, the more fibre – and the more variety, the better for your gut. High-fibre foods should always be the starting point.

2. Build up gradually

Your body needs time to adjust. Small, consistent steps over weeks work better than big, sudden jumps – and that's the key to avoiding bloating.

3. Drink enough water

Fibre – especially the soluble kind – works together with fluid. Without enough water you lose much of the benefit.

4. Close the gap when everyday life gets busy

Travel days, deadlines and hectic weeks make it hard to reach 30 g through food alone. That's where a simple fibre supplement makes sense – not as a replacement for good food, but as the thing that closes the gap.

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