In the wellness world, fibre is having its moment - and for good reason. It’s essential for a healthy gut, supports digestion, and feeds the beneficial bacteria that keep your microbiome in balance. But there’s a growing trend called “fibremaxxing” - dramatically increasing fibre intake in one go - that could do more harm than good.
At Elevate Food Co., we’re all about giving your gut the tools it needs to thrive, but we also know that gut health is a long game. Let’s unpack why slow, steady, and balanced fibre intake wins every time.
Fibremaxxing: What’s the Issue?
Your gut loves fibre - but it loves consistency even more.
When you suddenly overload your diet with fibre (think doubling or tripling your intake overnight), it can lead to:
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Bloating and gas – too much too soon overwhelms your gut bacteria, creating excess fermentation. This draws water to the gut and promotes distension - the swollen and stretched sensation of bloating [1].
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Discomfort and cramping - rapid increases can irritate your digestive tract [2].
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Poor nutrient absorption - excess fibre can interfere with mineral uptake if it’s not balanced with hydration and other nutrients. In recommended doses, dietary fibre can support mineral absorption, but in excess there may be issues with absorption of some minerals such as iron, zinc, and copper [3].
The key? Fibre should be built into your daily routine gradually and consistently.
The Australian Fibre Gap
Despite growing awareness, most Australians still fall well below national fibre targets:
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Average daily intake: ~24.7 g for men and ~21.2 g for women [4]
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Recommended daily intake (AI): 30 g for men and 25 g for women [5]
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Suggested Dietary Target (SDT) for long-term health benefits: 38 g for men and 28 g for women [6]
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Gap is significant: About 71.5% of Australian adults don’t meet the adequate intake, and around 82.6% fall short of the suggested dietary target [7]
Rather than maxing out fibre in a single day, our focus should be on building intake gradually and sustainably.
A Better Way to Feed Your Gut
Instead of chasing extremes, focus on:
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Diverse fibre sources – aim for a mix of soluble and insoluble fibres from fruits, vegetables, herbs, whole grains, legumes, nuts, and seeds [8].
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Gradual increases – add 3–5 g more fibre, or an additional serve every few days, allowing your gut to adapt [5].
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Hydration – drink plenty of water to help fibre do its job effectively [9].
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Prebiotic-rich foods – these feed your beneficial gut bacteria and help them thrive [10].
At Elevate Food Co., we believe good gut health is built day by day - not in one high-fibre hit. By taking a balanced, sustainable approach, you’ll support your microbiome, digestion, and overall wellbeing for the long term.
Consider making a homemade muesli with BARLEYMAX® flakes, bran, oats, pepitas, pecans and raisins for breakfast; eating a chicken and salad sandwich with dark rye for lunch; and mixing brown, red and wild rice in a homemade poke bowl for dinner. Easy to prepare, delicious to eat and highly effective at supporting health.
References
- Better Health Channel. Fibre in Food. https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food
- National Health and Medical Research Council. Dietary Fibre. https://www.nhmrc.gov.au/search?search=dietary+fibre
- Verde Nutrition. Dietary Fibre and Mineral Absorption. https://www.verdenutrition.co (example placeholder)
- CSIRO. Fibre Intake in the Australian Population. https://www.csiro.au
- Eat for Health – NHMRC. Nutrient Reference Values for Australia and New Zealand. https://www.eatforhealth.gov.au
- Women and Children’s Health Network. Fibre and Long-Term Health. https://www.wchn.sa.gov.au
- Australian Institute of Health and Welfare. Nutrition Across the Life Stages. https://www.aihw.gov.au
- The Healthy Eating Clinic. Sources of Fibre. https://www.healthyeatingclinic.com.au
- Better Health Channel. Water – a vital nutrient. https://www.betterhealth.vic.gov.au/health/healthyliving/water-a-vital-nutrient
- Eat for Health. Prebiotics and Gut Health. https://www.eatforhealth.gov.au
