The “fibremaxxing” trend is making waves in the health and wellness community — and for good reason. Fibre isn’t just about staying regular. It plays a crucial role in digestion, gut microbiome diversity, satiety, blood sugar balance, and even mental health.
In this Fibremaxxing 101 guide, you’ll learn how to safely increase your fibre intake, discover gut-friendly smoothie recipes, and get hydration tips to support a happy, healthy gut.
Whether you’re looking to improve digestion, feel fuller for longer, or support your gut-brain axis, you’re in the right place.
Highlights:
- How to increase fibre intake safely and effectively
- Prebiotic smoothie recipes + hydration tips
- Fibremaxxing 7-day UK meal plan with shopping list
- Science breakdown: gut-brain axis, SCFAs, fermentation
- FAQs on IBS, FODMAP, supplements and more
🌿 What is Fibremaxxing?
Fibremaxxing is the intentional process of increasing dietary fibre to support gut health, digestion, and satiety. It often includes consuming more whole plant foods, prebiotic fibres, and fibre-rich supplements.
✅ Benefits of Fibremaxxing
- Improved digestion & regularity
- Reduced bloating (with gradual fibre increase)
- Better blood sugar control
- Longer-lasting satiety
- Supports a healthy gut microbiome
- May reduce risk of chronic diseases
🔬 The Science: Fibre, Fermentation & Gut-Brain Axis
Fibre fuels your gut microbiome through a process called prebiotic fermentation, where beneficial bacteria break down fibres into short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate. These SCFAs:
- Strengthen gut lining
- Reduce inflammation
- Communicate with the gut-brain axis to influence mood and cognitive function
🔢 How Much Fibre Do You Need?
According to the NHS, adults should aim for at least 30g of fibre per day, but most people in the UK consume only around 18g. That’s where fibremaxxing comes in — but it’s crucial to do it safely and gradually.
🌱 How to Increase Fibre Intake Safely
Avoid jumping from 10g to 30g overnight. A sudden fibre spike can lead to bloating, cramping, or constipation.
Follow these steps:
- Increase gradually: Add ~5g fibre every few days
- Stay hydrated: Fibre needs water to work properly
- Balance both fibre types: Aim for a mix of soluble & insoluble fibre
- Pair fibre with probiotics: Foods like kefir, live yogurt and sauerkraut help balance gut flora
🥤 3 Fibremaxxing Smoothie Recipes for Gut Health
These smoothies are packed with fibre, hydrating ingredients, and prebiotic goodness.
🥛 High-Fibre Smoothie Recipes + Nutrient Breakdown
| Smoothie | Ingredients | Fibre (g) | Notes |
| Morning Glow | Chia seeds, apple, oats, banana | 12g | Hydrating + energising |
| Green Gut Booster | Kiwi, spinach, avocado, flax seeds, cucumber | 10g | Prebiotic & anti-inflammatory |
| Blueberry Oat | Blueberries, oats, psyllium, kefir | 15g | Great for digestion |
🥞 Fibremaxxing 7-Day Meal Plan (30g Fibre/Day)
| Day | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
| Mon | Oat porridge w/ chia, raspberries (10g) | Lentil soup + wholegrain bread (9g) | Stir-fry w/ broccoli, tofu, brown rice (8g) | Apple, almonds (3g) |
| Tue | Smoothie: banana, oats, flax, spinach (12g) | Chickpea salad wrap (7g) | Sweet potato + black bean chilli (9g) | Kiwi, dark choc (2g) |
| Wed | Wholegrain toast w/ peanut butter, banana (8g) | Quinoa salad w/ avocado, veg (9g) | Lentil curry + brown rice (10g) | Berries, pumpkin seeds (3g) |
| Thu | Greek yogurt w/ oats, apple, cinnamon (9g) | Jacket potato w/ baked beans + salad (11g) | Veg stew + barley (7g) | Pear, cashews (3g) |
| Fri | Smoothie: kefir, psyllium, berries, oats (13g) | Hummus, falafel, wholemeal pitta (8g) | Mushroom risotto w/ peas (7g) | Carrot sticks, hummus (2g) |
| Sat | Muesli + live yogurt + flax (10g) | Bulgur tabbouleh + lentils (10g) | Tofu stir-fry + soba noodles (7g) | Apple slices + nut butter (3g) |
| Sun | Chia pudding w/ almond milk, berries (12g) | Veg wrap + baked crisps (8g) | Shepherd’s pie w/ lentils + root veg (8g) | Orange, almonds (2g) |
Weekly Shopping List Highlights
- Wholegrain oats, brown rice, barley, soba noodles
- Chia seeds, flaxseeds, psyllium husk
- Lentils, chickpeas, black beans
- Fresh produce: broccoli, spinach, banana, apples, berries
- Probiotic foods: kefir (Biotiful), live yogurt (Yeo Valley)
💧Hydration Tips for Fibremaxxing Success
Since fibre pulls water into your gut, hydration is non-negotiable.
💡 Tips:
- Drink a glass of water with each high-fibre meal
- Add a pinch of salt or lemon juice to your water for better absorption
- Eat water-rich foods: cucumber, melon, oranges, celery
- Sip on herbal teas between meals
🧠 Gut Health + Fibre: What’s the Link?
Fibre acts as a prebiotic, feeding the beneficial bacteria in your gut. A healthy gut microbiome is linked to:
- Improved mood and mental clarity
- Reduced inflammation
- Stronger immunity
- Lower risk of IBS symptoms
⚠️ Who Should Be Cautious?
- People with IBS or digestive issues: introduce fibre slowly and choose gentle options like oats and bananas.
- Those on low-FODMAP diets: not all high-fibre foods are FODMAP-friendly. Consult a dietitian if unsure.
- If you’re taking medications: fibre can affect absorption. Space out timing if needed.
📈 Fibre-Rich Food Table (Soluble vs Insoluble)
| Food | Type | Fibre (per 100g) |
| Chia seeds | Soluble | 34g |
| Flaxseed | Soluble | 27g |
| Lentils | Soluble/Insoluble | 8g |
| Apples (skin on) | Soluble | 4g |
| Broccoli | Insoluble | 3g |
| Wholegrain bread | Insoluble | 6g |
| Oats | Soluble | 10g |
🤔 FAQs: Fibremaxxing & Gut Health
Q: What are the side effects of fibremaxxing?
A: Bloating, gas, or constipation can occur if fibre is increased too quickly. Go slow and stay hydrated.
Q: Can I take fibre supplements?
A: Yes. Psyllium husk, inulin, or acacia fibre can be helpful, but food-first is ideal. Introduce slowly.
Q: Is fibremaxxing safe with IBS or BPH?
A: Fibre needs vary. Soluble fibre (e.g. oats, bananas) tends to be gentler. Avoid high-FODMAP fibres like onions if you’re sensitive.
Q: What if I’m on a low-FODMAP diet?
A: Focus on low-FODMAP, soluble fibres: kiwi, carrots, chia, oats. Reintroduce gradually with guidance.
Fibremaxxing is a Gut Game-Changer
From fuelling beneficial bacteria to enhancing mental health via SCFAs and the gut-brain axis, fibremaxxing is a long-term health investment. Whether you’re sipping on prebiotic smoothies or following a structured meal plan, the key is consistency and hydration.
Start small. Eat colourful. Drink water. And let your gut thrive.
