Fibremaxxing is a trend where people dramatically increase their daily dietary fibre intake, often through smoothies, powders, supplements, or high-fibre meals to boost gut health, improve digestion, reduce bloating, or support weight management. While fibre-rich diets are strongly linked with improved metabolic health, a sudden spike in fibre can cause more harm than good. So, how much fibre do you actually need, and what happens if you overdo it?

8 Things to Know Before You Try Fibremaxxing:

1. Recommended daily fibre intake isn’t as high as you think

Most adults need 25–30 grams of fibre per day, according to major global health bodies. The idea that ‘more is always better’ is misleading. Your digestive system works best with consistent, not excessive fibre intake.

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2. Overdoing fibre can trigger digestive discomfort

Too much fibre too quickly can lead to bloating, gas, abdominal cramps, constipation, or diarrhoea. This happens because your gut bacteria ferment fibre, and a sudden overflow overwhelms the digestive system.

3. Fibre supplements increase intake faster than food

Psyllium husk, inulin, and fortified foods make fibremaxxing effortless but also risky. These supplement forms expand with water and can create discomfort if taken in large amounts.

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4. Water intake is crucial when upping fibre

High-fibre diets need adequate hydration to move bulk through the intestines. Without enough water, excess fibre can harden stools, making constipation worse, not better.

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5. Not all fibre is equal: Soluble vs Insoluble

Soluble fibre (oats, apples, lentils) helps stabilise blood sugar and supports gut bacteria.
Insoluble fibre (wholegrains, vegetables, nuts) adds bulk to stool.
Too much insoluble fibre, especially from bran, often causes the sharp digestive symptoms like intense bloating, painful gas, abdominal cramping, urgency, and even loose stools that fibremaxxing trends don’t mention.

6. Fibremaxxing may interfere with nutrient absorption

According to a 2017 study published in the Food Quality and Safety journal, excessive fibre can reduce absorption of iron, zinc, calcium, magnesium, and even certain medications. This is especially important for women with heavier periods, athletes, and people on chronic medication.

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7. Your gut microbiome needs slow, gradual changes

Gut bacteria adapt to new fibre levels over time. A sudden jump from 10 grams to 40+ grams per day can throw off microbiome balance, leading to gas and inflammation.

8. Fibre requirements change with age, activity, and body type

Highly active individuals, older adults, and people with IBS or sensitive stomachs may need more customised guidance. Get a personalised diet consultation and start seeing real change.
Fibremaxxing ignores bio-individuality: your gut, your metabolism, and your daily lifestyle define your ideal intake.

So, How Much Fibre Is Too Much?

Anything above 45–50 grams per day, especially if consumed suddenly, can strain the gut. A slow, steady increase is safer than any viral challenge that encourages extremes.

Fibre is essential, but fibremaxxing, like all wellness trends, should not be a one-size-fits-all habit. Listen to your body, increase intake gradually, stay hydrated, and focus on high-quality whole foods rather than supplements alone.

If you're unsure about your ideal fibre intake, want to understand your body type, or need personalised nutrition advice, consult our expert dietician. A tailored plan can help you support gut health safely, without overloading your digestive system.