Fibermaxxing – Why More Fibre Isn’t Always Better for Your Gut

You’ve probably heard it before: “Eat more fibre.” And for the most part, that’s solid advice. Fibre is essential. It feeds your good gut bacteria, helps keep you regular, and plays a big role in managing your blood sugar, cholesterol, and even weight.

But just like anything in nutrition, too much of a good thing can cause more harm than help. There's a new trend doing the rounds called fibermaxxing, and while it might sound impressive, it’s not always what your gut needs.

Let’s break it down, gut-health style.

What Is Fibermaxxing?

It’s basically pushing your fibre intake to the max. Think massive salads, heaps of beans and lentils, grain bowls for every meal, plus added fibre from powders, bars, or drinks. All with the goal of “feeding the microbiome.”

Sounds healthy, right?

But if you’ve already got a sensitive gut, or you struggle with IBS, bloating, reflux, or you’re prone to constipation or diarrhoea, suddenly loading up on fibre can leave you feeling worse than ever.

What Happens When You Overdo Fibre?

When fibre goes from helpful to overkill, here’s what can happen:

Bloating and Gas
Some fibre ferments in the gut. That’s normally a good thing, it feeds your gut bugs. But if your gut bacteria are out of balance, that fermentation can cause a build-up of gas, leading to a bloated, uncomfortable belly.

Pain and Cramping
Especially if you have IBS, too much fibre, particularly insoluble fibre from whole grains, skins, and seeds, can irritate your gut lining and trigger spasms.

Constipation or Diarrhoea
Fibre’s job is to bulk out your stool, but if you increase it too quickly or without enough water, it can backfire, making you more constipated or sending you running to the loo.

Worsened Acid Reflux
Big portions of high-fibre foods can sit in the stomach longer and create pressure that pushes acid back up.

How Much Fibre Do We Need?

In the UK, the recommended intake for adults is around 30g a day. Most people don’t get close to that, so yes, we usually do need more. But the key is this is slow and steady wins the gut race.

If you’re currently eating around 15g a day, think bread, minimal fruit and veg, few wholegrains, then jumping straight to 40g can be a gut nightmare.

It’s like taking a couch potato and making them run a marathon. You have to train your gut and your bugs to handle it.

A Word on Supplements and Fortified Foods

Some people are adding extra fibre via powders and ultra-processed “high fibre” snacks. Be cautious here.

Not all added fibres are equal. Some, like inulin or chicory root, can be highly fermentable and trigger symptoms in sensitive guts. Others might be synthetic or mixed with sweeteners that only add to the problem.

If you’re going to use a fibre supplement, get advice first and introduce it slowly.

So, What Should You Do Instead?

If your gut is touchy, here’s how to increase your fibre without upsetting it:

1. Start low and go slow
Add one extra portion of veg a day and build from there. Give your gut time to adjust.

2. Cook your veg
Steaming or roasting makes insoluble fibres gentler on your digestive system.

3. Choose variety over volume
Different fibres feed different bacteria. Aim for 20 to 30 plant foods a week rather than huge portions of the same thing.

4. Don’t forget fluids
Fibre needs water to move through your gut. Without it, things get sluggish.

5. Listen to your body
If symptoms increase, scale back a bit and try again later. This is a journey, not a race.

Final Thoughts

Fibre is your gut’s best mate, but only when introduced in the right way, at the right pace. If you’ve got IBS, reflux or any kind of sensitive digestion, more fibre isn’t always better. It’s about the right kind in the right amount for your gut.

Forget the fibre Olympics. Your microbiome doesn't need you to win gold, it just wants consistency, variety, and a bit of patience.

Need help figuring out what your gut actually needs? I work with women over 50 who’ve had enough of guesswork and want a clear, compassionate plan.

Book a free discovery call, your gut deserves it.

Jackie xx