If you are on social media you've probably encountered the word fibermaxxing somewhere in your feed. It's one of those internet-coined terms that sounds almost tongue in cheek but underneath the trendy packaging, there's a genuinely important conversation about one of the most underrated nutrients in the modern diet.
At No.2, we're not in the business of chasing trends. But we are in the business of fibre, so this one deserves a proper look. Here's our take: what fibermaxxing is, what the science actually says, and where to be careful.
What Is Fibermaxxing?
The term refers to the practice of deliberately eating at or above the recommended daily intake of dietary fibre. It's taken hold on TikTok and Instagram, where creators share high-fibre meals, "30-plants-a-week" challenges, and recipes with names like "poop bread" (really). Videos tagged with the term have clocked tens of millions of views.
What's driven it mainstream? A few things converging at once: rising rates of colorectal cancer in younger adults, growing awareness of gut health and the microbiome, and the popularity of GLP-1 weight-loss drugs which drew fresh attention to fibre's own appetite-satiating effects.
It might not have the glamour of collagen or the allure of probiotics but fibre's credentials are hard to argue with. University of Otago researcher Associate Professor Andrew Reynolds made headlines earlier this year when he and his colleagues proposed that dietary fibre should be classified as an essential nutrient for the first time in 50 years, citing "overwhelming evidence of benefit" across a wide range of health outcomes. The case for fibre, it turns out, has never been stronger.
The Fibre Gap Is Real
The statistics are striking. Research from the University of Otago puts the median intake at 17.5g/day for women and 22.1g/day for men. A New Zealand-based study published in Nutrients (2024) found that low fibre intake was directly associated with increased metabolic disease risk in New Zealand women, with higher fibre intake linked to lower body fat and reduced odds of metabolic syndrome (a group of interconnected health conditions that significantly raise the risk of heart disease and type 2 diabetes).
This gap exists because of a familiar pattern: as processed and fast food consumption has increased, naturally fibre-rich whole foods fruits, vegetables, legumes, and wholegrains have been crowded out of our plates.
What the Science Says
Here's where fibermaxxing parts ways with most wellness trends: the benefits of adequate dietary fibre are well-established and not dependent on any influencer's endorsement. A large review published in The Lancet found lower risks of earlier death and chronic disease as fibre consumption increased with the most significant gains from raising intake to 25–29 grams per day.
The key benefits of hitting the recommended daily fibre intake are:
Gut and digestive health - Fibre keeps food moving through the digestive tract, supports healthy bowel function, and feeds the beneficial bacteria in your gut microbiome supporting immunity, energy, and mood.
Reduced colorectal cancer risk - This is one of the strongest associations in the research. Higher fibre intake speeds transit time through the gut, reducing exposure to potentially harmful substances.
Heart health - Soluble fibre (found in oats, barley, legumes, and psyllium husk i.e. No.2 Good Gut Fibre) binds with bile acids and cholesterol in the digestive tract, helping remove them from the body.
Blood sugar regulation - Soluble fibre slows glucose absorption, helping moderate blood sugar spikes particularly relevant for managing or reducing the risk of type 2 diabetes.
Satiety and weight management - Fibre slows digestion and increases feelings of fullness, making it easier to eat well without overeating.
Watch Outs
Honest information means covering the caveats too.
More isn't always more - The biggest gains come from closing the gap between where most people are and the recommended range not from exceeding it dramatically. Some fibermaxxing advocates suggest 50–100g per day, but as University of Colorado nutrition expert Bonnie Jortberg notes, "There's no data to show that that amount of fibre is more beneficial than getting what's recommended".
Increase gradually - Going from a low-fibre diet to a high one quickly is almost guaranteed to cause gas, bloating, and cramping. Most dietitians recommend increasing by no more than 3–5 grams every few days. This is especially important with psyllium husk, which is highly effective but needs to be introduced slowly.
Drink more water - Fibre works by drawing water into the digestive tract. Without adequate hydration, it can cause constipation rather than relieve it. When fibre goes up, fluids should too.
It's not for everyone - People with diverticulitis, IBS, Crohn's disease, ulcerative colitis, or a history of bowel obstruction should speak with their GP or a registered dietitian before making significant changes.
Balance still matters - Very high fibre intakes can crowd out other important nutrients protein, calcium, and healthy fats and may reduce absorption of iron and zinc. Fibre is essential but fixating on it at the expense of everything else misses the point.
Whole Foods vs. Supplements
Getting fibre from whole foods is generally preferable. Vegetables, fruit, legumes, and wholegrains come bundled with vitamins, minerals, and antioxidants. That said, supplements are a great way for people to reach their recommended daily fibre intake.
When choosing a supplement, quality matters. Psyllium husk has one of the strongest evidence bases of any fibre supplement, with well-documented benefits for bowel regularity, cholesterol, and blood sugar management. No.2 is 92% psyllium husk and doesn’t contain all the fillers and bulking agents of other big brand fibre supplements. It gives you the fibre boost you need – without a whole lot of rubbish.
Fibermaxxing, is pointing people toward something most of us should genuinely be doing: eating more fibre. The fact that it's taken a social media trend to generate momentum around something dietitians have recommended for decades says something interesting about how health information travels!
Try to get your recommended daily intake through a varied, whole-food diet. Add fibre gradually. Hydrate well. And if you're using a supplement to bridge the gap, No.2 is a really good option.
The goal isn't to max out a number. It's to give your body what it actually needs consistently, and in a way that works for your life. If you're looking for a reliable way to bridge the gap, No.2 Good Gut Fibre is high-purity psyllium husk, simply done.
