{"id":335730,"date":"2025-08-11T12:41:25","date_gmt":"2025-08-11T12:41:25","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/335730\/"},"modified":"2025-08-11T12:41:25","modified_gmt":"2025-08-11T12:41:25","slug":"should-we-all-be-fibremaxxing-we-asked-a-nutritionist","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/335730\/","title":{"rendered":"Should We All Be Fibremaxxing? We Asked A Nutritionist"},"content":{"rendered":"

For a long time, fibre<\/a> was the overlooked macronutrient. But recently, the plant-based carbohydrate has shot into the spotlight, largely as a result of TikTokers discovering its gut health and digestive benefits. Enter fibremaxxing: the latest wellness craze to sweep the platform, which is all about eating an ultra-high-fibre diet. Considering around 90 percent of the UK population don\u2019t consume enough, there are clearly positives to the trend \u2013 but are there dangers too? Do we all need to be going wild on the cruciferous vegetables? We asked nutritionist Rhiannon Lambert, founder of clinic Rhitrition, for her expert advice.<\/p>\n

Why Do We Need Fibre?<\/p>\n

Fibre is a type of carbohydrate found only in plant-based foods, such as wholegrains, vegetables, fruits, legumes, nuts and seeds. A fibre-rich diet offers many benefits for the body, particularly when it comes to gut health<\/a>. \u2018Unlike other carbohydrates, our bodies can\u2019t digest fibre efficiently using our own enzymes,\u2019 explains Lambert. \u2018Instead, it travels through the digestive system largely intact until it reaches the colon, where it becomes food for the trillions of bacteria that make up our gut microbiome.\u2019 This, in turn, makes digestion smoother.<\/p>\n

\"Chia<\/p>\n

Unsplash<\/p>\n

The perks are more wide-reaching than just boosting gut health, though. \u2018When fibre is fermented by gut bacteria, it produces compounds called short-chain fatty acids (SCFAs), including butyrate, acetate, and propionate. These SCFAs are now understood to play a key role in supporting our overall health,\u2019 says Lambert. One SCFA called butyrate is particularly beneficial, as it helps regulate sleep and mood while also reducing inflammation.<\/p>\n

A high-fibre diet can also reduce our risk of developing certain diseases. One landmark study<\/a> published in the BMJ in 2019 found fibre reduces your risk of heart disease, stroke, type 2 diabetes and colon cancer by 16 \u2013 24 percent. Wholegrain fibre, found in foods like wholemeal bread, oats and quinoa, has been found to be especially beneficial when it comes to protective effects. \u2018A diet rich in fibre promotes a more diverse and robust gut microbiome, which is increasingly linked to better outcomes in areas like immunity, metabolic health, mental wellbeing, and even cognitive function,\u2019 concludes Lambert.\u00a0<\/p>\n

What Is Fibremaxxing?<\/p>\n

TikTok\u2019s fibremaxxing trend is essentially a clicky term for adding more fibre to your diet. However, some creators are taking this to the extreme, claiming \u2018Ozempic-like effects\u2019 from suddenly overloading on fibre.\u00a0<\/p>\n

\n@dietitianwithtwins<\/a> Try this high-fiber recipe \ud83d\udc47\ud83c\udffb\ud83c\udf4b Rasberry Chia Fresca (2 servings; 10g fiber per serving) \u2728 1 cup water \u2728 \u00bc cup chia seeds \u2728 \u00bd cup frozen raspberries \u2728 2 tbsp lemon juice \u2728 3 cups coconut water Fiber works similarly to Ozempic as it helps manage blood sugar levels, promote satiety and promote secretion of GLP-1! The result? A high-fiber diet can aid in reducing cravings, regulating appetite & helping you reach your health & weight loss goals effortlessly. 30 grams of fiber *minimum* daily is the goal & I help my clients easily reach this goal with structured meal plans that follow The 90-30-50 Method: \u272890 grams of protein minimum daily \u272830 grams of fiber minimum daily \u272850 grams of healthy fat minimum daily \ud83d\udc49\ud83c\udffbReady to start reaching your goals with dietitian-created, done-for-you meal plans?! The Fall Reset Program is now enrolling & 20% off with the code FALL20 at checkout! When you enroll today, you will have immediate access to 16 weeks worth of meal plans following The 90-30-50 Method! Recipes with real food to transform your metabolism & mindset in just weeks\ud83d\udcaa\ud83c\udffb link in b!0 to get started! #weightlosstips<\/a> #weightlosstransformation<\/a> #weightlosstipsforwomen<\/a> #howtoloseweight<\/a> #fatlosstips<\/a> #weightlosscoach<\/a> \u266c original sound \u2013 user11063489192<\/a>\n<\/p><\/blockquote>\n

While the nutrient in question does keep us fuller for longer, and can help with controlling blood sugar levels and weight management, nutritionists are always wary of quick fix solutions, recommending gradual, sustainable changes instead.\u00a0<\/p>\n

\u2018A trend focused on increasing fibre is one I can get behind as a registered nutritionist,\u2019 says Lambert. \u2018However while fibre is a key part of a healthy diet, eating large amounts too quickly, as seen in some \u201cfibremaxxing\u201d trends, can lead to uncomfortable side effects like bloating, gas, cramps, and even diarrhoea. Overloading on fibre without enough fluids can also cause constipation or digestive distress.\u2019<\/p>\n

She adds: \u2018If someone has an existing digestive condition (such as IBS or inflammatory bowel disease), or is making a significant dietary change, it may be helpful to consult a doctor or registered dietitian for personalised guidance.\u2019<\/p>\n

Any Dietary Swaps To Get More Fibre In?<\/p>\n

\u2018There are plenty of easy ways to boost your fibre intake through simple swaps and thoughtful additions to your meals,\u2019 Lambert says. She recommends:<\/p>\n