Sarah Di Lorenzo: Fibremaxxing is going viral. Here’s what high-fibre diet can do for gut health & metabolism

If you have been scrolling on TikTok or Instagram recently chances are very high you have probably come across “fibremaxxing”.

This is the wellness trend of deliberately pushing your daily fibre intake well above the average, often to 40 or 50 grams a day.

I know it really does sound like another trend and in some ways it is, but the truth is the science underneath it is nothing new. Fibre is the single most underrated nutrient in the Australian diet, and most of us are not getting close to enough of it.

The recommended intake in Australia is 25 grams a day for women and 30 grams for men, in food this would look like a cup of cooked oats, one slice of wholegrain bread, half a cup of sweet potato and a pear over the course of your day.

The average Australian eats around 20 grams and I would argue even that is a generous estimation. When I take a diet history in the clinic, most people are closer to 12 to 15 grams.

The symptoms are feeling bloated, having sluggish digestion, unstable blood sugar, cholesterol creeping up, and the low grade inflammation that may quietly drive so many chronic conditions.

Fibremaxxing is simply people finally paying attention to fibre. And the health payoff is enormous when you embrace it.

Fibre helps regulate our blood sugar. Soluble fibre, the kind in oats, chia, flaxseed, legumes, apples and pears slows the release of glucose into the bloodstream.

That means fewer spikes, fewer crashes, fewer 3 or 4pm sugar cravings, and over time, a lower risk of type 2 diabetes. For anyone with insulin resistance or a family history of diabetes this alone is reason enough to lift your fibre.

Cholesterol and heart health. Soluble fibre binds to cholesterol in the gut and carries it out of the body. Starting your day with a bowl of oats, a handful of legumes and two pieces of fruit can shift LDL cholesterol in a matter of weeks, clearly seen in blood tests. Higher fibre intakes are consistently linked with lower rates of heart disease and stroke.

Gut health and the microbiome. This is the big one. Insoluble fibre and prebiotic fibres, found in whole grains, vegetables, legumes, seeds and green bananas are food for the trillions of beneficial bacteria living in your gut.

Feed them well and they produce short-chain fatty acids such as butyrate that lower inflammation, strengthen the gut lining, sharpen your immune system and even influence your mood through the gut-brain axis. Starve them and everything from your skin to your sleep suffers.

Weight and appetite. Fibre bulks up your meals, slows gastric emptying and keeps you fuller for longer.

High fibre eaters consistently take in fewer calories without trying and studies now suggest that fibre diversity which is aiming to eat around 30 different plant foods in a week really does matter as much as the total grams.

Hormone balance. Fibre helps your body clear excess oestrogen through the bowel, which is so important for women navigating perimenopause and menopause, and for anyone with oestrogen dominant conditions like fibroids or endometriosis.

So how do you fibremax the sensible way? Slowly !!! Jumping from 15 to 45 grams overnight will leave you bloated and miserable and turn you away from embracing fibre, I have seen this happen many times before.

My advice is to build, add five grams a week. A good place to start is to aim for two pieces of fruit, six servings of vegetables, a legume three to four times a week, a tablespoon of chia or ground flax daily, and a small handful of nuts or seeds.

Drink more water as you go, this is an important tip, fibre needs water to do its job. And look at eating the rainbow of plants. Thirty different plant foods a week is the gold standard.

Fibremaxxing is really not a trend, they come and go. It is how our grandparents ate your gut will love you for it and in turn will lower your inflammation and improve your overall health.