Move over, protein. Diet and wellness circles for 2026 are declaring a new star nutrient: fibre. With the hashtag #fibermaxxing gaining traction online, experts acknowledge the trend's potential to address a widespread deficiency. However, they also warn of the risks if pursued without proper knowledge.
The Fibre Gap: Why Most of Us Are Falling Short
Despite its well-documented benefits, a staggering only about 5 percent of people consume adequate fibre. The average intake sits around a mere 16 grams daily, far below the recommended amount. Registered dietitian nutritionist and professor Joanne Slavin calls fibre "one of the strongest dietary signals we have for reducing risk of disease," with studies linking it to protection against heart disease, stroke, diabetes, and certain cancers.
The recommended daily intake is 14 grams of fibre for every 1,000 calories consumed. For a standard 2,000-calorie diet, this translates to 28 grams. The shortfall is largely attributed to the prevalence of ultra-processed foods, which are stripped of their natural fibre.
Navigating the Fibre Trend: Whole Foods vs. Fads
While the spotlight on fibre is welcome, dietitians express concern about the potential for overzealous consumption and reliance on fortified junk food. The viral "fibremaxxing" trend sometimes advocates for up to 50 grams daily—nearly double the adequate intake. There is no official upper limit for fibre from whole foods, but increasing intake too quickly, especially from supplements or added-fibre products, can lead to gas, bloating, and abdominal discomfort.
Kate Scarlata, a digestive health expert, emphasizes a gradual approach: "Rather than go directly from 15 to 50 [grams], I’d add an additional five grams of fibre a day and allow your body to adjust." She also notes that aggressive fibremaxxing is not suitable for everyone, particularly those with certain digestive issues.
The gold standard for boosting fibre is to focus on whole plant-based foods like vegetables, fruits, beans, nuts, seeds, and whole grains. These provide a variety of fibre subtypes—each with unique benefits—alongside essential vitamins and minerals. In contrast, many fibre-added products and supplements contain only one type of fibre, such as inulin, which can cause significant gas in sensitive individuals.
Simple Strategies to Boost Your Fibre Intake
Integrating more fibre into your diet doesn't require a complete overhaul. Here are practical, dietitian-approved tips:
- Add nuts, seeds, or fresh fruit to yogurt, cereal, or salads.
- Incorporate beans or lentils into soups, stews, and salads.
- Switch to whole-grain versions of bread, pasta, and cereals.
- Keep pre-cut vegetables and frozen fruits on hand for easy snacks and meals.
- Prepare hearty, fibre-packed dishes like a Mushroom Minestrone with Beans and Farro to enjoy throughout the week.
As the trend gains momentum in 2026, the key is to harness its positive potential by increasing fibre intake gradually, prioritizing whole foods, and drinking plenty of water. This approach allows you to reap the substantial health benefits—from better gut health to reduced disease risk—without the digestive drawbacks.
