What is FibreMaxxing and Can it Help us Achieve Good Health?

Getty Images

The Feed

What is FibreMaxxing and Can it Help us Achieve Good Health?

Published April 7, 2026

We all know TikTok is a hotbed of crazy trends most of us wouldn’t touch with a 10-foot pole. That’s not to say a good idea doesn’t creep in now and then.

Fibremaxxing is one most registered dietitians and other nutrition experts are getting excited about, and for good reason – according to Health Canada and the Canadian Digestive Health Foundation, the recommendation for fibre is 25 grams per day for women and 38 grams per day for men, but most Canadians are getting about half of what we need.

“Fibre is key in supporting our gut health and helping with chronic disease prevention. It’s fuel for our gut microbiome,” says Jenna Zaika, a registered dietitian, certified intuitive eating counsellor and founder of Intuition Nutrition in London, Ont. “Gut motility tends to slow as we age, making eating enough fibre even more important in our later years. Boomers and Gen Xers, in particular, benefit from eating a fibre-rich diet to help keep blood sugars stable and reduce cholesterol, which can support the prevention and/or management of diabetes and cardiovascular disease.”

What is fibremaxxing?

It’s pretty much exactly what it sounds like – it’s deliberately trying to maximize your fibre intake by adding more fibre-rich foods and supplements to your diet. Gen Z has been behind the trend on TikTok, showing off their consumption of snacks and meals full of the carb that’s found in plant foods – think chia seeds, flax seeds, oats, leafy greens and beans.

Is it worth a try?

“To be honest, I’m not usually one to endorse social media nutrition trends, but this is actually one I can get on board with. It’s refreshing to hear about a trend that focuses on adding instead of subtracting, which aligns well with the non-diet approach I use,” says Zaika. “Any kind of restrictive diet that encourages removing foods from our diets is often not sustainable, it can lead to feelings of deprivation and can compromise joy in eating. Fibremaxxing doesn’t do any of this. It simply encourages people to eat more fibre.”

How to Fibremaxx

Zaika says she’s a big fan of seeds. “Chia seeds, flax seeds, sunflower seeds – I recommend them all the time. They’re packed with fibre and are incredibly easy to sprinkle into your day.” Two tablespoons of chia seeds thrown into your morning yogurt or oatmeal, or in chia pudding, adds 10 grams of fibre – not too shabby. “Legumes are just as easy to add to your day – canned or dried lentils, chickpeas, kidney beans, black beans, etc. They’re really versatile and packed with protein, iron and, yes, fibre,” says Zaika. “Try a chickpea salad made with canned chickpeas, diced veggies, olive oil, fresh herbs and a sprinkle of salt and pepper. One cup of the chickpeas alone offers 12 grams of fibre.”

Keep in Mind

You know what they say – there is such a thing as too much of a good thing. “Consuming too much fibre, especially if you increase intake too quickly, can lead to digestive upset like constipation, diarrhea and bloating,” she says, adding it’s important to gradually incorporate it into your diet. “It’s important to tune into your body’s signals, especially when increasing intake. It’s not just about meeting a gram target per day; it’s also about noticing how food makes you feel.” And don’t forget to increase your fluid intake – fibre and fluids work together.

Soluble and Insoluble … What’s the difference?

There are two types of fibre, and you need both. “Soluble fibre dissolves in water and forms a gel. It’s found in oats, legumes, psyllium, chia and flax seeds. It slows digestion (which helps stabilize blood sugars), feeds gut bacteria and can bind to cholesterol to help remove the “bad” LDL cholesterol from the body,” Zaika says. Insoluble fibre, on the other hand, doesn’t dissolve in water. “It adds bulk to stool and promotes regularity. Think whole grains, fruit and vegetable skins and pumpkin seeds.”