Fibremaxxing: The Gut Health Trend That Actually Makes Sense
Why this one, unlike most social media food trends, actually holds up
Move over protein obsession. There's a new nutrition trend gaining traction, and for once, it's genuinely evidence-based. It's called 'fibremaxxing,' and unlike many social media food trends, this one aligns well with what we know about gut health, microbiome diversity and digestive resilience.
At FIT Nutrition & Testing Clinic, increasing fibre intake is one of the most powerful, and most underused, strategies for improving bloating, constipation, blood sugar balance and overall gut function. But more fibre isn't always better. It has to be strategic.
Contents
Why fibre is essential for gut health
Fibre and constipation: why more isn't always better
How to increase fibre without worsening bloating
When fibre isn't fixing constipation
FAQs
Why Fibre Is Essential for Gut Health
Fibre does far more than 'keep you regular,' it feeds your gut microbiome. When fibre reaches the colon, beneficial bacteria ferment it to produce short-chain fatty acids such as butyrate, compounds that support gut lining integrity, immune balance, inflammation regulation, metabolic health and hormonal signalling.
Low fibre intake is associated with reduced microbial diversity, something commonly seen in IBS, constipation and inflammatory conditions. Most UK adults consume well below the recommended 30g per day, with recent National Diet and Nutrition Survey data suggesting only around 4% of adults hit that target (Food Foundation, 2025). Your microbiome notices.
Fibre and Constipation: Why More Isn’t Always Better
If you're constipated, the default advice is 'just eat more fibre.' But that can backfire if the root cause is gut dysbiosis, sluggish motility, dehydration, food intolerances or nervous system stress. In those cases, sharply increasing fibre intake can increase bloating and discomfort rather than relieve it. This is where personalised gut support matters.
How to Increase Fibre Without Worsening Bloating
Increase gradually. Add 3 to 5g per week rather than dramatically increasing overnight.
Focus on plant diversity. Aim for 30 different plant foods per week, vegetables, fruits, herbs, spices, legumes, nuts and seeds. Diversity feeds diversity.
Balance soluble and insoluble fibre. Soluble fibre (chia, flax, oats, legumes) supports stool softness and feeds the microbiome. Insoluble fibre (vegetables, wholegrains) supports transit time.
Hydrate properly. Fibre needs fluid to function effectively.
Support with targeted supplements, when appropriate. In some cases, gentle supplementation can support fibremaxxing safely, for example BioCare BioAcidophilus, a practitioner-grade probiotic to support microbial balance, or a soluble fibre blend to support digestive regularity. These can help when introduced gradually and alongside dietary changes, particularly where constipation or microbial imbalance is present. As always, supplementation should be personalised.
For gut-friendly, fibre-rich meal ideas, the FIT Recipe Hub is worth exploring. Food should feel supportive, not stressful.
When Fibre Isn’t Fixing Constipation
If you feel bloated even on a 'healthy' diet, react to high-fibre foods, experience persistent constipation, notice skin flare-ups alongside gut symptoms, or have alternating IBS, it may be time to investigate further.
At FIT Nutrition & Testing Clinic, Becki Hawkins (BSc Hons, mBANT, CNHC Registered Nutritional Therapist) offers gut microbiome testing, functional stool analysis, food intolerance testing, and personalised elimination and reintroduction planning.
Fibre without clarity can create frustration. Testing creates direction.
FAQs
How much fibre should I be eating? The UK recommendation is 30g a day, though most adults fall well short of this. Building up gradually from wherever you're starting is more sustainable than jumping straight to the target.
Why does increasing fibre sometimes make bloating worse? Adding fibre too quickly can outpace your gut's ability to adjust, particularly if there's an underlying imbalance such as dysbiosis or a food intolerance. Increasing gradually and staying well hydrated helps.
Is fibremaxxing safe for everyone? For most people, yes, when introduced gradually. If you have a diagnosed digestive condition or persistent symptoms, it's worth getting personalised guidance rather than sharply increasing fibre on your own.
What's the difference between soluble and insoluble fibre? Soluble fibre dissolves in water and feeds gut bacteria, found in oats, chia, flax and legumes. Insoluble fibre adds bulk and supports transit time, found in vegetables and wholegrains. Most people benefit from a mix of both.
Ready to Optimise Your Gut Health?
If anything in this article sounds familiar, your body may be trying to tell you something. The good news is, you don't have to figure it out alone.
Take the free Find Your FIT Quiz to discover which test or programme suits your symptoms, or book a free 15-minute Personalised FIT Health Review with Becki for a direct, no-obligation conversation about where to start.
About Becki Hawkins
Becki Hawkins, BSc (Hons), mBANT, CNHC, is the founder of FIT Nutrition & Testing Clinic and a Registered Nutritional Therapist with over 20 years of experience. She specialises in evidence-based personalised nutrition and functional testing, helping clients uncover the root causes of digestive issues, hormonal imbalances, and unexplained symptoms. Becki combines clinical expertise with culinary creativity, translating complex test results into practical, delicious nutrition plans that work in real life. Her approach is simple: test, don't guess. Because guessing doesn't heal. Knowing does.