It seems like overnight we’ve swapped protein shakes for chia seeds and overnight oats in the UK wellness scene. The latest trend you’ll see on your feed is fibre-maxxing — the simple but powerful idea of eating more fibre-rich foods every day. The good news? Experts are actually on board. (marieclaire.co.uk) Here’s why it matters — and how you, right here in the UK, can join in without the dreaded bloating.
So, what actually is fibre-maxxing — and why is everyone suddenly doing it? You’ve probably seen it pop up on TikTok or in a headline — “fibre-maxxing” is the latest UK wellness trend, and for once, it’s not complete nonsense. In short, it just means eating loads more fibre-rich foods like oats, beans, lentils, veg, and whole grains (thefitnessgrp.co.uk). It’s caught on because most adults in the UK are only getting around 18–20g of fibre a day — when we should be aiming for at least 30g (marieclaire.co.uk). That’s a pretty big gap. Social media has picked up the idea and run with it — you’ll see massive bowls of overnight oats, beans piled on sweet potatoes, and chickpeas in everything. And the best bit? Nutritionists are actually behind it (marieclaire.co.uk). Fibre isn’t just good for keeping you regular. It plays a big role in gut health, helps manage blood sugar, keeps you full, supports your immune system, and can even help prevent heart disease and type 2 diabetes (theguardian.com). So yes — this trend actually makes sense.
Why fibre is a bit of a superhero The benefits of fibre are honestly pretty impressive. It helps with digestion (yes, going to the toilet more easily) but also keeps your gut bacteria happy, which has a knock-on effect on everything from your skin to your mood (bbcgoodfood.com). It fills you up, which can help with weight management or just feeling more satisfied between meals (thefitnessgrp.co.uk). And it’s been linked to reduced risk of some big health issues like heart disease, stroke, and bowel cancer (theguardian.com). Basically, the more variety of fibre you get — from different plants, grains, nuts and seeds — the better your body feels (simpleonlinepharmacy.co.uk).
But let’s talk about the bloating Here’s the thing — if you go from eating low fibre to suddenly smashing in 40g+ a day, your gut is going to notice. And not in a good way. That’s because your gut bacteria get a sudden feast of fibre and go wild, producing loads of gas in the process (bbcgoodfood.com). That’s where the bloating and discomfort can come from. Also, fibre needs water to move through your digestive system properly. If you’re not drinking enough, things can get a bit… sluggish (healf.com). And too much fibre — especially of the same type — can mess with how well your body absorbs nutrients like calcium and iron (marieclaire.co.uk). That doesn’t mean don’t do it. It just means go slow, stay hydrated, and mix up your fibre sources (bbcgoodfood.com).
How to ease into fibre-maxxing without the belly drama The best way to start is to check where you’re at now. Think about what you ate yesterday — how many fruits, veg, wholegrains or beans did you actually have? From there, try making one or two swaps a day. Maybe it’s wholemeal bread instead of white, or adding lentils into a bolognese. Snack on a pear and a few almonds instead of reaching for a biscuit. And don’t forget water — aim for 1.5 to 2 litres a day. A realistic fibre goal is around 25–30g to begin with (londongpclinic.co.uk). And variety matters! Get your fibre from lots of places — oats, beans, seeds, berries, greens — not just eating six Weetabix every morning. If you’ve got any gut conditions or are on medication, it’s always a good idea to check with your GP first (londongpclinic.co.uk).
A typical UK high-fibre day could look like this Breakfast: porridge with frozen berries and a spoon of flaxseed (8–10g). Snack: a pear (with skin) and a handful of almonds (5g). Lunch: wholemeal wrap with hummus, beans, and salad (10g). Afternoon snack: carrot sticks and hummus (4g). Dinner: lentil curry or chilli with brown rice (7–9g). That’s over 30g of fibre — done and dusted without much effort.
Easy swaps real families can make This doesn’t need to be a total lifestyle overhaul. Use baked beans on wholegrain toast. Keep the skins on your potatoes. Add frozen peas to your pasta. Go for wholemeal wraps instead of white. And don’t overthink it — just one change at a time is enough. Bonus? A lot of these high-fibre foods are cheaper than processed snacks, so it can actually help with the food budget too.
The takeaway Fibre-maxxing might sound like a flashy trend, but it’s actually based on really good advice. Around 96% of UK adults aren’t getting enough fibre, so any boost is a good one (marieclaire.co.uk). Start small, drink water, eat a mix of plant-based foods, and listen to your body. You don’t need to hit 50g a day to feel better — just aiming for 30g consistently is a win. If you’re keen to start today, try porridge with berries for breakfast, a piece of fruit with some nuts for a snack, and throw a handful of beans into whatever you’re cooking tonight. It doesn’t have to be complicated. And your digestion, energy, and mood will thank you for it.
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