Fibremaxxing is about intentionally increasing your fibre intake by adding high-fibre foods to meals and snacks. As a dietitian, I’m genuinely happy to see a social media nutrition trend that’s rooted in science. And that encourages people to add nourishing foods rather than restrict them!
What is the Fibremaxxing Challenge?
The fibremaxxing challenge gained popularity on TikTok, where influencers began adding fibre-rich foods to meals to “maximize” fibre intake. While some have taken it to the extreme of trying to reach daily fibre goals in one meal (a bit excessive), overall the conversation it has sparked is helpful.
Why? Because most people aren’t eating enough fibre, and it’s so important for our health.
What is Fibre?
Dietary fibre is the indigestible part of plant foods. It reaches the large intestine intact, where it supports digestion and gut health. Fibre is generally classified as soluble or insoluble, though many foods contain a mix of both.
- Soluble fibre forms a gel in the digestive tract. It helps lower cholesterol, regulate blood sugar, and promote fullness. Foods higher in soluble fibre include oats, barley, lentils and peas – all commonly grown by Canadian farmers.
- Insoluble fibre adds bulk to stool and supports regular bowel movements. It’s found in whole grains, vegetable skins, nuts, and seeds
You’ll also see functional fibres added to supplements and processed foods. These isolated fibres (such as inulin, guar gum, or wheat dextrin) can offer specific benefits. For example, inulin acts as a prebiotic, feeding gut bacteria. But note, functional fibres don’t always provide the same range of benefits as fibre from whole foods like legumes, grains, fruits, and vegetables. This is because they usually target one or two specific effects (like prebiotic activity), but lack the full package of nutrients, plant compounds and natural food structure found in whole foods, so they do not deliver the same broad health benefits.
What are the Benefits of Fibre?
Fibre is often underappreciated, yet higher fibre intake is consistently linked with better long-term health. Research even shows that higher fibre consumption is associated with lower all-cause mortality.
Here are some more specific health benefits of fibre:
- Lower blood cholesterol levels, particularly from soluble fibre found in oats and barley.
- Reduced risk of colorectal cancer, especially from fibre in cereal grains.
- Improved blood sugar control, which is important for people with type 2 diabetes
- Support for immune and gut health through fermentation to short-chain fatty acids.
- More regular bowel movements and reduced constipation.
- Increased fullness and appetite regulation.
How much fibre should people be getting each day?
Recommended daily fibre intake:
- Women: 25 g (21 g over age 51)
- Men: 38 g (30 g over age 51)
Most Canadians consume about half of these amounts.
That said, more is not always better. Some fibermaxxing influencers recommend intakes of 75–100 g per day. This can cause digestive discomfort and crowd out other important nutrients, such as protein and fat.
Is Fibremaxxing Safe?
Not necessarily.
People with Irritable Bowel Syndrome (IBS) or Inflammatory Bowel Disease (such as Crohn’s or ulcerative colitis) may require individualized fibre recommendations. Often these will be much lower than recommendations for the general public.
If constipation is an issue, increasing fibre intake too quickly can initially worsen symptoms. Gradually increasing fibre intake (along with adequate fluid intake) is key.
How to Increase Fibre Intake (without the bloat)
- Increase fibre slowly.
- Drink more fluids to help the fibre move through your body.
- Focus on increasing fibre one meal at a time.
For example:
Week 1: upgrade breakfast (whole grain bread, oats, flax, chia)
Week 2: add fibre to lunch (lentils, beans, whole grains)
While fibre can come from fortified foods, prioritizing whole-food sources provides the widest range of health benefits.
A Fibremaxxed Day of Eating
Breakfast: Honey Oat & Flax Granola (8 g) + ½ cup raspberries (4 g)
Snack: Apple Bran Muffin (5 g) + boiled egg
Lunch: Lentil Barley and Sweet Potato Soup (5 g) + veggies with dip (3 g)
Snack: Yogurt, nuts, and an apple (4 g)
Dinner: Big Batch Beef Burritos (3 g) + green salad (2 g)
Evening snack: 3 cups air-popped popcorn (4 g)
Total fibre: ~38 grams
The Bottom Line on Fibremaxxing
Fibremaxxing supports digestion, metabolic health, and gut function.
Still, filling your plate with whole grains, beans, vegetables, fruit, nuts, and seeds (many of which are grown right here in Canada!) is a practical, evidence-based choice for long-term health.
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