From TikTok to health forums, fibremaxxing has become the latest buzzword in the gut health space. Fans of the trend claim it’s the secret to clearer skin, better digestion, reduced bloating, and even weight loss. But what exactly is fibremaxxing, and is loading up on fibre as good for you as it sounds?
Let’s break it down – the science, the risks, and how to support your gut in a more balanced way.
What Is Fibremaxxing?
The fibremaxxing trend is about consuming large quantities of dietary fibre, often well above the recommended daily intake, to “supercharge” gut health and digestion. This can involve high-fibre smoothies, supplements, multiple servings of fibre-rich bars or powders, and adopting a diet stacked with legumes, seeds, and fibrous vegetables.
Some people report feeling lighter, more regular, and even less bloated after dramatically increasing their fibre intake. However, while incorporating fibre into your diet can be beneficial, fibre overload can do more harm than good.
Is More Fibre Always Better?
While fibre is essential for good health, in particular, gut health, overdoing it can backfire, especially if your body isn’t used to a high-fibre diet.
Fibre plays a key role in:
Feeding beneficial gut bacteria
Supporting regular bowel movements
Slowing glucose absorption and supporting blood sugar balance
Promoting feelings of fullness
The recommended daily intake of fibre is:
25g for adult women
30g for adult men
Many Australians fall well short of this, however, doubling or tripling that amount overnight, as fibremaxxing proponents encourage, can lead to bloating, cramps, constipation, or diarrhoea.
If your gut microbiome isn’t equipped to ferment large volumes of fibre, especially insoluble fibre like inulin, you may feel worse before you feel better.
So… Should You Try It?
If you’re curious about fibremaxxing because your diet is lacking in fibre or you’re dealing with sluggish digestion, it’s worth incorporating more fibre into your diet. However make sure you do this in a way that works with your body, not against it.
Start low and go slow- Gradually increasing your fibre intake allows your gut microbiome to adapt without triggering discomfort.
Hydration matters- Fibre needs water to move smoothly through your system. Without enough fluid, high-fibre diets can worsen constipation.
Quality counts- Diverse fibre from natural food sources (like oats, berries, lentils and vegetables) is preferable to relying solely on powders or ultra-processed “fibre-rich” products.
Gut in Action
Fibre doesn’t work in isolation; your gut has a big role to play, and that’s where prebiotics, probiotics and postbiotics come in.
Prebiotics- These are fermentable fibres that feed your good bacteria. Inulin (found in Meluka’s Gut Nutrition powders) is one of the most researched prebiotics, known to support digestion and fuel beneficial strains like Bifidobacteria.
Probiotics- These are the live bacteria that help repopulate your gut microbiome. While probiotics can be helpful, they need the right environment to thrive, which is why prebiotics and probiotics are often more effective when paired together.
Postbiotics- These are the bioactive compounds produced when your gut bacteria digest fibre. Think short-chain fatty acids like butyrate, crucial for gut lining health, inflammation regulation, and immunity. Meluka’s Postbiotic Tonics, P3 Gut Builder and Gut Starter, are a packed with these beneficial compounds. Because postbiotics are already fermented, they get to work faster than probiotics, especially if your microbiome is depleted or unbalanced.
A Balanced Way to Support Fibre and Gut Health
Keen to get more fibre for your gut? Try this easy, gentle routine for your gut:
Morning: Start your day with a scoop of Meluka Gut Nutrition powder in a smoothie, yoghurt or water. If you've been struggling with slow digestion, try Clean+ Gut Nutrition powder.
Midday: Add a diverse mix of plant-based foods to your lunch – think leafy greens, grains, lentils, or cooked root vegetables.
Evening: Wind down with a 15ml serving of P3 Gut Builder. It works gently while you rest, to build a healthy microbial balance while your digestive system slows down during sleep.
