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Social media is awash with bad advice. From restrictive diets touted as being longevity boosting, to talk of rubbing beer onto your skin before lying in the sun, the list of questionable “trends” you’re liable to happen across on these platforms runs long. “Fibermaxxing,” though, is not one of them.
The art of maximizing your daily intake of both soluble and insoluble fiber, fibermaxxing is that rare TikTok trend that makes actual sense. A crucial part of our daily diet—influencing everything from stable blood sugar to regular, good quality digestion—getting sufficient fiber is of the utmost importance. Here’s what you need to know about eating enough of it.
What is fibermaxxing?
Fibermaxxing describes intentionally incorporating high-fiber foods into your diet, aiming to hit or exceed the daily recommended intake. Now a viral TikTok trend, fibermaxxing has grown in popularity thanks to the volume of online videos showing the benefits of eating enough fiber.
“Fibermaxxing is simply being deliberate about both the amount and the variety of fiber you eat to support microbiome and metabolic health,” Alex Manos, functional medicine expert at The HVN, tells me. “I ask my clients to work towards eating 30g of fiber a day, and roughly 30 different plants a week.”
What’s the daily recommended amount of fiber?
Guidelines in the UK generally suggest that women should eat 25-30g of fiber per day, while men should aim for 30-40g of fiber a day.
However, according to Phoebe Liebling, nutritional therapist at Bare Biology, these guidelines are not nearly nuanced enough, and don’t take into account the difference between soluble and insoluble fiber.
“Think of soluble fiber as an absorbent sponge,” she explains. “It draws water into the bowel and forms a gel-like substance that stabilizes digestion, regulates blood sugar, acts as a prebiotic (feeds gut bacteria), lowers LDL cholesterol and softens stool so we go to the toilet with ease,” she adds.
Examples of soluble fiber include:
- Oats
- Chia seeds
- White rice
- Ground flaxseed
- Cooked root vegetables
- Zucchini
- Eggplant
Insoluble fire, on the other hand, is what Liebling describes as the harsh “brushy” stuff. That includes the skins and seeds of fruits and vegetables, as well as wholegrain foods like brown rice, dark leafy greens, nuts, seeds, cruciferous vegetables and beans.
@impamibaby fiber packed & it's soooo good 😛✨ #chiaseeds #chiapudding #fibermaxxing ♬ Sugar! Honey! Love! – Kali Uchis
The main difference between the two types of fiber is that insoluble fiber does not dissolve in water and, because of that, triggers the intestinal muscles to work and adds “bulk and structure to stool,” explains Liebling.
In simple terms, soluble fiber helps to regulate blood sugar and cholesterol, while insoluble fiber helps to keep things moving through your digestive system.
Why is fiber so important?
Protein has been the most obsessed over macronutrient for a while now. In 2025, though, fiber is gaining on it. According to Liebling, there are three main benefits to eating more fiber.
1. Gut health
“Fiber feeds your beneficial gut bacteria, otherwise known as the gut microbiome,” she explains. “This is like an internal control centre: it regulates immunity, metabolism, brain function and hormone balance.”
She goes on to add that adequate fiber can help, through a series of processes, to support the detoxification of excess hormones, like oestrogen, that can cause uncomfortable symptoms and painful periods.
2. Waste removal
As we know, fiber gives “bulk and structure” to your stool, something that can make going to the bathroom regularly much easier. “Fiber helps to move waste efficiently through the intestines while also absorbing and binding excess hormones, cholesterol and toxins for safe elimination,” Liebling explains.
3. Metabolic health
Fiber plays a critical role in keeping your blood sugar steady and cholesterol levels healthy. “Soluble fiber forms a gentle gel in the gut that slows the absorption of glucose, helping to prevent sharp spikes and crashes in blood sugar that can affect energy, and trigger cravings and mood swings,” Liebling says.
“The same gel-like action also binds to excess cholesterol and bile acids, carrying them out of the body and helping lower LDL (“bad”) cholesterol over time.”
How to easily increase your fiber intake
You’re convinced that eating more fiber is a good thing. We agree. Here are five nutritionist-approved ways to incorporate more insoluble and soluble fiber into your diet.
Make a “seed sprinkle” jar
“Use any combination of nuts and seeds and keep it in the middle of your table (or countertop). Add a small handful to your meals,” says Liebling.
Buy mixed grains
For example, look for rice that contains more than one type. Or, is mixed with something else such as lentils or beans.
Amp up your nut butter
Where there’s a gap at the top of your nut or seed butter, Liebling suggests adding a handful of fiber-rich things such as chopped hazelnuts or coconut chips.
Add flavor with fresh herbs and spices
Small but mighty, these seasonings all count towards your fiber intake and feed your gut microbiome. “Freeze chopped, fresh herbs for ease,” suggests Liebling.
Buy seeded, wholegrain breads
An easy switch to make for added fiber.
Psyllium husk
“If you can tolerate it, consider adding a teaspoon or two of psyllium husk to a glass of water,” says Manos.
This article was originally published on British Vogue.
