What is “Fibremaxxing”? And what benefits or consequences can it have for health?

“Fibremaxxing” is a trend that has been spreading across social media, encouraging high and rapid fibre consumption, with amounts equal to or above the recommended daily intake of 25–35g/day (for the general population). 

Studies show that a high fibre intake has protective health effects and benefits in reversing certain diseases. People who consume the ideal amounts of fibre, compared with those whose intake is minimal, have a lower risk of developing coronary heart disease, strokes, hypertension, diabetes, obesity, and certain gastrointestinal disorders. (1) 

Increasing the consumption of fibre-rich foods improves blood lipoprotein levels, reduces blood pressure, improves blood glucose control in people with diabetes, supports weight loss, and promotes bowel regularity. (1) 

The results of a systematic review on the impact of fibre intake indicate a 10% reduction in the risk of colorectal cancer for every 10g/day increase in total dietary fibre and cereal fibre. These findings reinforce public health recommendations to increase dietary fibre intake in order to prevent colorectal cancer. (2) 

High-fibre diets generally have lower energy density, higher vitamin content, and are associated with a lower risk of total and cardiovascular mortality. (3) 

Benefits of different types of fibre: 

-Soluble fibre 

Soluble fibre dissolves in water and forms viscous gels, offering various benefits such as: (1,3,4) 

• Reduction of LDL cholesterol 
• Better glycaemic control – lowers postprandial blood glucose 
• Increased satiety 

 -Insoluble fibre 

Insoluble fibre does not dissolve in water; it increases stool bulk and speeds up intestinal transit. It is associated with the prevention of constipation, diverticulitis, and a reduced risk of colorectal cancer. (2,6)