Fibremaxxing: Should we be joining in on the latest TikTok Trend?

Nutrition professionals have been singing the praises of fibre for years, and while we don't endorse most wellness trends, getting a bit more fibre in peoples diets? Something we can start getting around! 

Fibre is one of the most underrated nutrients in our diet, yet it plays a significant role in keeping us healthy! 

Despite this, most people don’t get enough of it each day with an estimated  80% of Australians not meeting the recommended daily intake for fibre.

What is dietary fibre?

Fibre is a type of carbohydrate that cannot be digested in the small intestine. It is found in plenty of everyday foods such as vegetables, legumes, wholegrains, and adding it to your diet can be both simple and delicious! 

There are two main types of dietary fibre:

• Soluble fibre: dissolves in water to form a gel-like substance in the gut which has key health benefits such as maintaining a steady blood sugar level. 

Food sources: oats, apples, pears, bananas, carrots, potato, barely, beans, lentils, psyllium husk

Bananas are a good source of soluble fibre

• Insoluble fibre:  doesn’t dissolve in water and adds bulk to stools which helps food move more efficiently through the digestive tract. 

  
  

Food sources: wholegrains, nuts, seeds, fruits and vegetables with tough skins and seeds such as cauliflower, berries, kiwis

Nuts and seeds are a good source of insoluble fibres

Why is fibre so important for us?

1. Supports a healthy digestive system 

Fibre adds bulk to stool and helps food move smoothly through the digestive tract. This reduces the risk of constipation, bloating and other uncomfortable digestive issues. 

Fibre also feeds your gut microbiome, the trillions of tiny microbes living in your intestines! But not all fibre is the same. Different types of fibre feed different microbes. So it's important to eat a variety of fibre from different fruits, veggies, beans, wholegrains and seeds. This will help your microbiome diversity which is linked to an array of other health benefits. 

2. Improves your heart health

Soluble fibre can help lower LDL cholesterol (“bad” cholesterol) by binding to it in the gut and carrying it out of the body. Many high fibre foods such as legumes, nuts, and seeds, are also rich in unsaturated fats, which provide a range of benefits, including protective effects for heart health.

3. Helps manage blood sugar levels 

Fibre can be especially helpful to manage blood sugar levels for people with diabetes or who are at risk of developing it. This is because fibre helps slow the absorption of sugar, preventing blood sugar spikes and crashes, and providing a more steady and longer lasting energy supply.

4. Supports healthy weight loss

Adopting a higher fibre diet can support weight loss by helping you feel fuller and more satisfied after meals. This can reduce the likelihood of overeating at mealtimes and may also prevent that “hungry again soon after” feeling. Fibre rich foods also tend to be lower in energy density, meaning you can enjoy generous portions without excessive calories, making them a smart addition to a weight management plan.

Sounds amazing gif

Ready to boost your fibre? Here are our top tips:

1. Start with breakfast 

   • Choose wholegrain cereals like oats, Weet-Bix or a toasted muesli

   • Add fruits high in fibre to your cereal or porridge → raspberries, blueberries, banana, kiwi fruit

   • Sprinkle seeds or nuts for an extra fibre boost → almonds, cashews, chia seeds or linseeds

   • Top your yoghurt, porridge or smoothie with psyllium husk, a great source of fibre!

High fibre breakfast

2. Swap refined for whole

   • Choose wholemeal or wholegrain bread and pasta instead of white varieties. These options contain more fibre!

   • Try high fibre alternatives like quinoa, barley or buckwheat 

Wholemeal pasta

3. Load up on fruit and vegetables

   • Lots of fruit and vegetables are naturally high in fibre, aim for 5 serves of vegetables and 2 serves of fruit daily 

   • Keep the skin on fruit and veg when possible - this is where the bulk of fibre is found! 

     
     

4. Embrace legumes 

   • Beans, lentils and chickpeas are fibre powerhouses!

   • Add them to salads, curries and stews 

   • Blend them into dips like hummus 

     
     

5. Incorporate fibre into your snacks

   • Choose nuts, seeds or fresh fruit instead of highly processed snacks 

   • Try roasted chickpeas or edamame for a crunchy, high-fibre option

   • Enjoy your meal!

     

     The Happy Snack Company Roasted Chickpeas

Fibre is more than just a digestion aid—it’s a key nutrient for heart health, blood sugar control, weight management, and supporting a diverse gut microbiome. While we wouldn’t necessarily recommend “fibremaxxing” (as this can lead to bloating and discomfort), many Aussies would benefit from adding more fibre to their diet. Start small, make gradual changes, and stay consistent—your body will thank you!

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The information in this blog is shared for general education and inspiration—it’s not personalised nutrition or medical advice. Everyone’s health journey is unique, and what works for one person might not be right for another. If you’d like support that’s tailored to you, it’s best to chat with a dietitian, doctor, or another qualified health professional.