If you’ve spent any time on TikTok or Instagram lately, you’ve probably seen “fibremaxxing”: people piling as much fibre as possible into every meal. Like most trends, there’s something sensible buried in it, and some bits to be careful with. Here’s what the UK guidelines say, why fibre helps when you’re losing weight, and how to eat more of it without spending the next day regretting it.
What is fibremaxxing?
Fibremaxxing simply means deliberately eating a lot more fibre: adding beans, lentils, seeds, oats, fruit and veg to everything, and sometimes taking fibre supplements on top.
The trend has a point. Most of us don’t eat anywhere near enough fibre. But as researchers writing in The Conversation point out, going from very little to a huge amount overnight can cause problems of its own.
How much fibre do you actually need?
- UK guidance is 30g of fibre a day for adults. That’s the government recommendation set out by the NHS.
- Most adults in the UK eat far less, around 20g a day or below. A recent analysis of the UK’s National Diet and Nutrition Survey found average intake had barely moved in a decade, while protein intake has shot up.
So for most blokes, the gap is about 10g a day. That’s very achievable with a few swaps.
Why fibre helps when you’re losing weight
It fills you up
Fibre adds bulk to food and slows down how quickly your stomach empties. A bowl of porridge keeps you going in a way a sugary cereal doesn’t. When you’re eating in a calorie deficit, staying full is half the battle.
High-fibre foods are usually lower in calories for their size
Veg, beans, lentils and fruit take up a lot of room on the plate and in your stomach without bringing many calories with them. Bulk up a chilli with kidney beans and extra veg and you get a bigger portion for fewer calories.
It teams up well with protein
Fibre and protein are the two things that keep you fullest. Put them together, like beans on wholemeal toast or Greek yoghurt with oats, and you’ve got a meal that will carry you through to the next one. (Our guide to how much protein men need to lose weight covers the other half.)
It’s good for your gut and your health
Beyond weight loss, the NHS says a diet high in fibre is linked to a lower risk of heart disease, type 2 diabetes and bowel cancer, and it helps keep you regular.
The catch: why going all-in can backfire
If you jump from 15g a day to 50g overnight, your gut will let you know about it: bloating, wind, cramps and a lot of time in the toilet. That’s the main problem with fibremaxxing done badly.
- Increase it gradually, over a couple of weeks.
- Drink plenty of water as you add more fibre.
- Get it from food first. Supplements and powders have their place, but whole foods bring vitamins, minerals and something to chew on as well.
Easy ways to add 10g a day
These figures are approximate, so check the label on what you buy:
| Swap or add | Fibre (about) |
|---|---|
| Porridge (40g oats) instead of a sugary cereal | 4g |
| Two slices of wholemeal bread instead of white | 5g |
| Half a tin of baked beans | 7g |
| A jacket potato with the skin on | 4g |
| A pear or an apple, skin on | 3 to 5g |
| A handful of mixed nuts (30g) | 2 to 3g |
| Kidney beans or lentils added to a chilli or curry (100g) | 5 to 7g |
| A big portion of veg with your tea (two handfuls) | 4 to 6g |
A higher-fibre day for a bloke on the go
- Breakfast: porridge with a sliced banana and a spoon of seeds
- Lunch: wholemeal sandwich with chicken and salad, plus an apple
- Snack: a small handful of nuts
- Tea: chilli con carne with kidney beans and extra peppers, served with brown rice
That comes to roughly 30g, and you’ll feel fuller all day.
Common questions
Will fibre make me lose weight on its own? No. Fibre helps you stay full, which makes a calorie deficit easier to stick to, but there’s no food that burns fat for you.
Are fibre supplements worth it? They can help some people, but start with food. If you have a bowel condition, speak to your GP before taking supplements or making big changes.
What about “high fibre” processed foods? Some are useful, like high-fibre wraps or cereals. Others add fibre to a snack that’s still high in sugar or calories. Read the label.
Make it a team effort
Eating well is easier when the lads around you are doing the same. At MAN v FAT Aintree, every Thursday’s weigh-in turns the weight you lose into goals for your team. Read what happens on your first night, check out our tips on foods that help stop cravings, or sign up and choose Aintree.
