What Is Fibermaxxing?
Fibermaxxing is the latest health trend that involves consuming as much fibre as possible from natural food sources. This health trend is popular on TikTok and Instagram, but it’s more than just hype. Unlike other viral diets, fibermaxxing is backed by science.
Fibres are derived from plants that cannot be digested. Hence, it passes down your stomach and intestines without being broken down. Therefore, keeping your body healthy.
People who are on a fibre-rich diet have lower chances of developing certain chronic diseases like heart disease, diabetes and even some cancers.
Practising fibermaxxing is aiming for at least 25-30 grams of fibre every day. But how to get this much fibre, the answer is simple: from eating vegetables, fruits, whole grains, nuts, seeds and legumes. So it’s not a strict diet, it’s a lifestyle change. Fibres help you feel full, have regular bowel movements and also control your blood sugar and cholesterol.
Why Is Fibre So Important?
Think of fibre as nature’s gentle cleaner for your body. It helps move things along in your digestive system, keeping you regular and feeling lighter. But it doesn’t stop there. Fibre also feeds the friendly bacteria living in your gut — the ones that play a big role in your mood, immunity, and even brain health.
There are two types of fibre: soluble and insoluble.
- Soluble fibre dissolves in water and forms a gel-like substance. It helps lower blood sugar and cholesterol.
- Insoluble fibre adds bulk to your stool and helps prevent constipation.
Both types are important. Fibermaxxing encourages you to get a balance of both by eating a wide variety of whole plant foods.
How to Get 30 Grams of Fibre a Day
Most people only eat about 15 grams of fibre per day. That is only half of what experts recommend. But getting 30 grams of fibre is not hard if you plan your meals right.
Here’s a simple sample day of fibermaxxing:
Breakfast
- One bowl of oatmeal with chia seeds and raspberries
(10 grams of fibre)
Lunch
- A large salad with mixed greens, black beans, corn, avocado, and sunflower seeds
(12 grams of fibre)
Snack
- One medium pear and a handful of almonds
(6 grams of fibre)
Dinner
- Brown rice with steamed broccoli and grilled tofu
(8 grams of fibre)
Total: 36 grams of fibre
Tips to increase your fibre:
- Add flax or chia seeds to your smoothies or yoghurt
- Eat the skin of fruits and vegetables when possible
- Choose whole grains like quinoa, bulgur, and oats instead of white rice or bread
- Use beans and lentils in soups, salads, and wraps
- Snack on air-popped popcorn, dried figs, or roasted chickpeas
Start slow and drink plenty of water. Increasing fibre too fast can cause gas and bloating.
What Foods Are High in Insoluble Fibre?
Insoluble fibre is great for your gut health. It helps move food through your system and keeps your bowel movements regular.
Here are some of the best foods high in insoluble fibre:
Whole Grains
- Brown rice
- Quinoa
- Whole wheat bread
- Barley
Vegetables
- Carrots
- Celery
- Zucchini
- Broccoli
- Kale
Fruits (with skin)
- Apples
- Pears
- Grapes
- Berries
Nuts and Seeds
- Sunflower seeds
- Walnuts
- Almonds
Legumes
- Lentils
- Kidney beans
- Black beans
Aim to include at least two servings of these foods in each meal. Not only do they provide fibre, but they are also packed with vitamins and minerals.
How Does Fibre Control Blood Sugar?
Fibre slows down how quickly your body absorbs sugar from food. This keeps your blood sugar from spiking after you eat. When your blood sugar stays steady, you feel more energetic and less hungry between meals.
Soluble fibre is especially helpful. It forms a gel in your stomach that slows digestion. This makes the sugar from your food enter your blood slowly. As a result, your insulin levels remain stable.
People who eat more fibre have a lower risk of developing type 2 diabetes. Fibre also helps people with diabetes manage their condition better.
High-fibre foods also tend to be low in calories and high in nutrients. That means you can eat more without gaining weight. Losing even a little weight can improve blood sugar control.
Some top fibre-rich foods for blood sugar control:
- Oats
- Apples
- Chickpeas
- Avocados
- Lentils
How Fibermaxxing Changed Lives
Many people online are now sharing how fibermaxxing helped them lose weight, fix their digestion, and feel better overall. Some say they used to have bloating and constipation every day, but after fibermaxxing, they finally feel relief.
Others report better skin, better mood, and even more focus at work. When your gut is healthy, your whole body benefits. Your gut produces more than 90 per cent of your serotonin, the hormone that makes you feel happy.
Fibermaxxing is not just for weight loss or gut health. It’s a full-body upgrade.
Easy Tips to Start Fibermaxxing Today
You don’t need to follow a strict plan to start fibermaxxing. Here are some easy changes you can make right now:
- Switch white rice with brown rice or quinoa
- Add vegetables to every meal
- Eat fruits with the peel
- Use whole wheat pasta instead of regular pasta
- Add lentils or beans to your soups or curries
- Keep a jar of mixed nuts and seeds for snacks
Make one change at a time. You don’t have to be perfect. The goal is to eat more real, whole plant foods every day.
Should You Take Fibre Supplements?
It’s better to get fibre from food because you also get antioxidants, vitamins, and minerals. But if you cannot meet your fibre goals through diet, a supplement like psyllium husk can help.
Always start with a small amount and drink plenty of water. Too much fibre at once can upset your stomach.
Talk to your doctor if you are on medication, as fibre supplements may affect absorption.
The Bottom Line: Fibermaxxing Is Here to Stay
Fibermaxxing is not just a trend. It is a smart, science-backed way to take care of your body. Unlike fad diets that cut out food groups, fibermaxxing adds healthy foods to your plate. It supports your gut, your blood sugar, and your long-term health.
As a doctor, I believe in simple changes that lead to big results. And fibre is one of the most powerful, natural tools we have. You do not need expensive products or complicated rules. You just need real food.
If you want to feel full, lose weight, lower your sugar, and improve digestion, fibermaxxing is for you.
Start small. Add one new fibre-rich food today.
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