Fibremaxxing: When More Isn't Always Better

fibre is a nutrient often celebrated, but increasingly caught in the spotlight of social media trends. “fibremaxxing” has emerged as a challenge among young adults, with some targeting 40–50 g of fibre daily, with an aim to improve gut health and increase satiety. while the intention is positive given that 96% of Britons are not eating enough fibre, there are important nuances to consider.

resistant starch: the “new protein”.

resistant starch (rs) has become a popular focus within fibremaxxing, praised for its prebiotic effects and contribution to metabolic health. rs can be found in cooled rice and potatoes, bananas that aren’t fully ripe, and specific preparation methods. its digestion takes place in the small intestine, reaching the colon where it is fermented by gut bacteria to produce short-chain fatty acids such as butyrate.

these compounds have been shown to support colonic health, improve insulin sensitivity, and reduce postprandial glycaemia (Birt et al., 2013; Nugent, 2005). human intervention studies demonstrate that rs-rich foods, such as frozen and then toasted bread, can improve markers of glycaemic control over several weeks (Robertson et al., 2012).

supplements vs whole foods.

the rise of resistant starch powders and other supplements reflects the commercialisation of these findings. while supplementation can increase rs intake, the evidence comparing isolated powders to whole food sources is limited. whole foods can deliver a broader matrix of nutrients and fermentable fibres, which may collectively support microbial diversity and metabolic resilience.

on the flip side, there is also a risk of overconsumption. high fibre intake without gradual adaptation can provoke bloating, gas, and malabsorption. all this can ironically contribute to abdominal discomfort and other gut symptoms, such as constipation.

korean culinary traditions and fibre innovation.

traditional korean cooking offers natural examples of “resistant starch hacking.” cooling rice after cooking, a common practice in korean home-style meals, enhances rs content while maintaining nutrient density and palatability. paired with vegetable diversity, fermented sides, and balanced protein, these meals demonstrate that gut-supportive fibres can be integrated safely and deliciously without relying on supplements. Grounded Kitchen embraces these principles, showing that structure and variety are central to nourishment, even in reduced-portion or fibre-focused diets.

finding the balance.

while meeting recommended fibre intakes (around 25–30 g per day for adults in the UK) is strongly recommended for gut and metabolic health (Public Health England, 2016), fibremaxxing is a reminder that more is not always better. pushing well beyond this target, especially via isolated supplements, can create digestive discomfort and potentially displace other essential nutrients. resistant starch offers exciting benefits, but whole foods and traditional preparation methods remain the safest, most evidence-backed way to harness them.

as with other structural shifts we have explored from GLP-1 pills to ultra-processed food regulation, the key is not just quantity but quality, diversity, and context. fibremaxxing highlights a growing awareness of gut health, but grounding these habits in traditional culinary wisdom, like korean rice preparation, protects both the microbiome and overall nutrition.

Written by: Gabi Zaromskyte, MSc, ANutrRegistered Nutritionist | Intuitive Eating Counsellor | Holistic Health Coach