Fibremaxxing: what to know about the high-fibre diet trend

So, is it risky to go all in on the trend and ‘fibremaxx’ beyond this guideline? “It’s absolutely fine to go over 30 grams and many people do and feel great, but timing and tolerance matter,” clarifies Rob. “What the body doesn’t really love is 30 grams dumped into one meal; that’s when you can get bloating, cramps and a fast-track trip to the toilet. Rather than overdoing it in one sitting, the ideal approach is to spread your fibre across all meals, increase your intake gradually and drink plenty of water, as fibre needs fluid to work properly.”³ Rob adds that you can comfortably eat around 35 to 40 grams a day once you’re used to it, but you’ll want to ramp up slowly.

There are so many simple ways to add extra fibre into your meals that don’t require extra effort. Think berries on your breakfast, a spoonful of chickpeas in your soup or edamame beans sprinkled on your stir fries. “Seeds are a really easy one to throw onto most meals,” says Rob. “Keep them visible on your worktop so you actually remember to use them.”

Beans, lentils and chickpeas aren’t only cheap but they’re also excellent sources of fibre that can be easily cracked open and tipped into meals for an extra fibre hit. Plus, a standard 400g tin of chickpeas contains around 15 grams of fibre when drained. “Decant your tins into containers and keep them in the fridge,” Rob suggests. “Then you can grab a spoonful whenever you need instead of opening a new can.”

One deliciously simple way to ‘fibremaxx’? Switch to wholemeal versions of foods you already eat. Think wholemeal pasta over white, seeded bread over plain and oats over sugary cereals. “These tiny swaps really do add up over a week,” Rob notes.

When you’re taking on a new healthy habit like the ‘fibremaxxing’ trend, it’s tempting to try and cram all your plants and wholegrains in one meal. “Fibre is notorious for getting things moving downstairs, so spread yours out through the day instead,” Rob says.

Fibre needs water to keep stools soft and do its thing, so simply upping your plants isn’t enough. “If you’re increasing your fibre, you’ll need to up your fluids too,” Rob says. The NHS recommends drinking six to eight glasses of the clear stuff per day.⁶

Many of us stick to the same fridge fillers week in and week out but variety in plant foods is surprisingly important. This is because there is a broad spectrum of phytonutrients (natural compounds) found in different plant species. “Rather than eating the same five or six veggies, aim for 20 to 30 different plant foods a week,” Rob suggests. “Diversity matters, not just hitting one big number.”

If the idea of cooking an intricate meal after a long day at work has you reaching for your takeaway apps, try batch cooking a high-fibre dish at the start of the week – something you can dip into without thinking. “A pot of lentil soup, a bean chilli, roasted veg, a quinoa salad – anything you can portion out and grab quickly,” Rob suggests. “There are so many great high-fibre recipes out there, many which can be cooked in one pan to save on the washing up.”

Interested to learn more about the gut? We unpick the gut-brain connection with the help of an expert. Plus, we also look into the gut-skin axis and how your gut can affect your skin.