What is Fibremaxxing and How to Do it Safely
In recent months, the term fibremaxxing has gained traction within health and wellness communities, especially on TikTok and other social media platforms. As we become increasingly aware of the importance of gut health, fibremaxxing offers a practical approach to enhancing digestion, supporting overall wellbeing, and even improving mental clarity.
What is Fibremaxxing?
Fibremaxxing is the deliberate practice of maximising dietary fibre intake to support digestive health, metabolic function, and gut microbiome diversity. It has recently gained more and more traction on social platforms such as TikTok and Instagram, where influencers and gut health specialists alike are jumping in to add their thoughts.
The fibremaxxing trend originated because many adults around the world realised that they consume less than the recommended amount of fibre - and how essential fibre is for gut health, blood sugar, and cholesterol.
For example, a 2015 review showed that the average daily fibre intake among South African adults is as low as 16g for women and 18g for men, which is below the recommended 21 - 25g for women and 30-38g for men.
What Are The Benefits of Fibremaxxing
Increasing your fibre intake has a wide array of benefits, which includes:
Improved digestion: Fibre helps to regulate bowel movements, prevent constipation, and reduce bloating when consumed consistently.
Gut microbiome support: Fibre acts as a prebiotic, feeding good bacteria in the gut, which in turn supports immunity, energy, and even mood.
Blood sugar control: Soluble fibre slows the absorption of sugar, helping to stabilise blood glucose and reduce insulin spikes.
Heart health: A high-fibre diet is associated with lower cholesterol and a reduced risk of cardiovascular disease.
Satiety and weight management: Fibre-rich foods promote fullness, making it easier to maintain a healthy weight without feeling restricted.
Is Fibremaxxing Safe?
Yes, for most healthy adults fibremaxxing is considered safe, but there are some concerns around how the trend is approached.
Fibremaxxing can become a concern when individuals increase their fibre intake too quickly, which can result in unpleasant symptoms such as:
Bloating
Constipation
Gas and cramping
These symptoms usually occur when fibre is introduced too quickly without allowing the digestive system to adapt.
How to FibreMax Safely
As we have mentioned, fibremaxxing has the potential to help improve your gut health, but also can be harmful if done incorrectly. To help you fibremax safely, follow these steps outlined below.
Gradual Increase: Introduce fibre slowly, adding 3–5 grams per week until the desired intake is reached. This allows the gut microbiome to adapt and reduces discomfort.
Hydration: Fibre absorbs water, so increasing intake without adequate fluid can lead to constipation. Aim for at least 1.5–2 litres of water per day when fibremaxxing.
Diverse Sources: Incorporate both soluble and insoluble fibres from a variety of foods such as oats, legumes, vegetables, fruits, nuts, and seeds. Diversity ensures a balanced effect on gut health.
Monitor Tolerance: Everyone’s gut is different. Track how your body responds and adjust fibre intake accordingly. Some individuals may tolerate higher fibre amounts better than others.
Top Foods for Fibremaxxing
There are two different types of fibre, insoluble and soluble fibre, both of which are important to make up your necessary daily recommended fibre intake.
If you are looking to increase your fibre intake, some of the best high-fibre foods include:
Fruits: berries, apples, pears
Vegetables: broccoli, carrots, Brussels sprouts, leafy greens
Whole grains: oats, barley, quinoa, whole wheat bread
Legumes: lentils, chickpeas, kidney beans, black beans
Nuts and seeds: chia seeds, flaxseeds, almonds, sunflower seeds
How Can Cool Stool® Help?
We understand that increasing your fibre intake can be challenging, especially in the modern world, which is why we have created Cool Stool®. Cool Stool® is a high-fibre, raw super seed mix crafted to naturally support digestion and gut health.
It is a natural gut supplement that is designed to help aid constipation and improve overall gut health. It can be consumed in a variety of ways, including in your morning smoothie, sprinkled over your oats, or added to your morning yogurt, making it a convenient and easy way to begin fibremaxxing. We recommend increasing fibre into your diet slowly, and building up to the recommended amount. We recommend the following dosages:
Kids 2 - 6 years: ½ tsp to 1 tsp daily
Kids 7+: 1-2 tsp daily
Adults: 1-2 Tbsp daily
Ultimately, fibremaxxing isn’t just a TikTok trend, it’s a practical way to improve gut health, digestion, and overall wellbeing. By increasing fibre intake gradually and using a mix of whole foods and supplements if needed, you can make fibremaxxing a safe and sustainable part of your lifestyle.