Fibre Maxxing: Finally, Fibre Is Getting the Spotlight It Deserves
If you've spent any time on social media recently, you've probably come across the term "fibre maxxing." Unlike many nutrition trends, this one actually has some merit. For years, protein has dominated the conversation, while fibre has quietly gone unnoticed, even though it's one of the most important nutrients for our overall health.
So, should we all start adding fibre to everything we eat?
Not quite.
Like most things in nutrition, more isn't always better. While many Australians aren't eating enough fibre, suddenly doubling your intake overnight can leave you feeling bloated, gassy and uncomfortable. The goal isn't to eat the most fibre possible, it's to eat the right amount for your body, consistently.
What is fibre?
Fibre is a type of carbohydrate found naturally in plant foods. Unlike other carbohydrates, our bodies can't fully digest fibre, so it travels through the digestive tract largely intact.
While that might sound strange, it's exactly what makes fibre so beneficial. As it moves through the gut, it helps support digestion, feeds our gut bacteria and contributes to many aspects of our health.
The two main types of fibre
Soluble fibre - dissolves in water to form a gel-like consistency.
It can help:
Lower cholesterol levels
Slow digestion, helping you feel fuller for longer
Reduce spikes in blood glucose after meals
Feed beneficial gut bacteria
Good sources include:
Oats
Barley
Legumes (beans, lentils, chickpeas)
Flesh of fruits and vegetables e.g. bananas, carrots, potato
Psyllium husk
Insoluble fibre - doesn't dissolve in water. Instead, it adds bulk to stools and helps food move through the digestive tract.
It can help:
Promote regular bowel movements
Reduce constipation
Support bowel health
Good sources include:
Wholegrain breads and cereals
Wheat bran
Nuts and seeds
Skin of Fruits and Vegetables
Most plant foods contain a mixture of both types, which is one of the reasons eating a variety of foods is so beneficial.
Why is fibre so important?
A healthier gut microbiome
One of fibre's most exciting roles is its effect on the gut microbiome - the trillions of bacteria living in our large intestine.
Many fibres act as food for these beneficial bacteria. As they ferment fibre, they produce compounds called short-chain fatty acids, which help nourish the cells lining the bowel, support the immune system and reduce inflammation.
A diverse diet rich in different plant foods encourages a more diverse microbiome, which is increasingly being linked to better overall health.
Better metabolic health
Research consistently shows that people who eat more fibre tend to have better metabolic health.
Higher fibre intakes have been associated with:
Improved blood glucose control
Lower cholesterol
Better heart health
Greater feelings of fullness
Reduced risk of type 2 diabetes
Healthier body weight over time
While fibre isn't a magic solution, it's one of the simplest dietary changes that can have wide-ranging health benefits.
How much fibre do we need?
General recommendations for healthy adults are:
Women: around 25 g per day
Men: around 30 g per day
Unfortunately, most Australians fall well short of these targets.
However, these recommendations aren't suitable for everyone.
People with conditions such as irritable bowel syndrome (IBS), inflammatory bowel disease, gastroparesis, bowel strictures or those recovering from gastrointestinal surgery may require different amounts or types of fibre. Some people benefit from temporarily reducing certain fibres before gradually increasing them again under the guidance of an Accredited Practising Dietitian.
The "best" amount of fibre is the amount that supports your health, symptoms and lifestyle.
Can you have too much fibre?
Absolutely.
Increasing fibre too quickly can lead to:
Bloating
Excess wind
Abdominal discomfort
Changes in bowel habits
These symptoms don't necessarily mean fibre is bad—they often mean your gut needs time to adapt.
If you're increasing your fibre intake:
Increase it gradually over several weeks.
Drink plenty of fluids, as fibre needs water to do its job.
Aim for variety rather than relying on one high-fibre food or supplement.
Keep moving, as regular physical activity also supports healthy bowel function.
Easy ways to increase your fibre intake
You don't need expensive supplements or "fibre hacks." Small everyday changes add up.
Try:
Swap white bread, pasta or rice for wholegrain versions.
Add beans or lentils to soups, curries and pasta sauces.
Include vegetables with both lunch and dinner.
Snack on fruit and nuts.
Sprinkle chia seeds or ground flaxseed onto yoghurt or porridge.
Leave edible skins on fruits and vegetables where possible.
Aim to eat a wider variety of plant foods across the week.
Remember, diversity matters just as much as quantity.
The bottom line
It's refreshing to see fibre finally getting the attention it deserves.
But fibre maxxing isn't about chasing the biggest number or eating the highest-fibre diet possible. It's about building sustainable habits that nourish your gut microbiome, support your metabolic health and help you feel your best.
If you're looking to improve your gut health, start small, increase fibre gradually and focus on eating a wide variety of plant foods. Your gut and the trillions of microbes that call it home will thank you.
If you want support in improving your fibre intake, book an appointment using the link below.
