Experts Share Advice on Enhancing Health Through Diet
Hanna Geissler and Ewan Mowat Deputy Lifestyle, Trends, & Showbiz Editor
12:00, 16 Mar 2026
A new healthy eating trend is starting to sweep the UK – but experts have issued a warning(Image: Getty Images)
The pursuit of healthier eating habits is not a new phenomenon. For years, people have turned to fad diets, slimming groups, and varied food choices in an effort to lose weight.
The effectiveness of such methods often hinges on both the dietary change and the individual trying it. Currently trending is an emphasis on increasing a crucial nutrient in our diets, something that only 5% of the UK population is successfully achieving.
According to recent findings from the UK National Diet and Nutrition Survey, a mere 4% of adults and teenagers meet the daily recommended intake of fibre, which stands at 30g for adults and 25g for teenagers.
This means that an astonishing 96% of the population is falling short, which isn’t surprising given that most people likely couldn’t estimate their fibre intake from meals without consulting food labels.
However, a growing movement on social media aims to rectify this with the trend known as ‘fibremaxxing.’ This focuses on increasing fibre intake and emphasizes consuming more whole plant foods, even highlighted by M&S as one of the top food trends for the year.
Before you rush to incorporate fibre into every meal, be sure to read the following cautionary insights from experts who warn about the potential pitfalls of suddenly boosting dietary fibre without sound planning. Hanna Geissler, health editor at our sister publication The Express, consulted nutritionists and dieticians to clarify how to incorporate more fibre healthily.
Understanding Fibre
Fibre is a type of carbohydrate that is present in various plant-based foods, including fruits, vegetables, grains, pulses, and seeds. Unlike other carbohydrates, fibre is not digested; instead, it maintains digestive health and can aid in preventing constipation, among other advantages.
Louisa Brunt, a senior nutritionist at M&S Food, emphasizes the importance of fibre, stating, “We like to think of fibre as ‘sexy!’ Found in plant-based foods, it plays a crucial role in maintaining our digestive system and overall well-being. It contributes to satiety, stabilizes blood sugar, and supports heart health by lowering bad cholesterol levels.”
High-fibre diets are associated with a reduced risk of serious health conditions, such as heart disease, stroke, type 2 diabetes, and bowel cancer. This is why Louisa refers to fibre as a “hidden hero.” There are two main types of fibre: soluble and insoluble.
Soluble fibre, found in fruits, vegetables, and pulses, dissolves in water to form a gel-like substance that helps lower cholesterol and manage blood sugar levels. Insoluble fibre, found in the skins of seeds, grains, fruits, and vegetables, does not dissolve and adds bulk to stool, aiding in the prevention of constipation.
Fibre can also be taken in supplement form, but some individuals may need to limit their fibre intake due to specific health conditions, so it’s essential to consult a healthcare professional.
Recommended Fibre Intake
UK guidelines recommend that adults consume 30g of fibre daily. However, only 4% of people are achieving this, with most averaging around 16.4g of fibre. Cereals are the primary source of fibre in British diets, followed closely by vegetables.
For younger children, the recommendation is 12.5g for those aged 18 months to 3 years, with 22% meeting this goal. This figure drops to 14% among children aged 4 to 10 who should consume 14.5g, and again to just 4% for 11 to 18-year-olds who are recommended to have 15.4g.
Sian Porter, a dietitian for Weetabix, shares, “One of the simplest ways to boost your fibre intake is by incorporating high-fibre ingredients into your meals. Consider making adjustments like adding fruit to breakfast cereals, sprinkling nuts on yogurt or soups, choosing whole grains over refined options, retaining the skins of fruits and vegetables, and swapping snacks like crisps for nuts or beans. Implement these changes gradually, and remember to stay hydrated.”
What is Fibremaxxing?
In the wake of the ‘protein-maxxing’ craze, social media has seen an influx of content regarding ‘fibremaxxing,’ which focuses on increasing dietary fibre intake.
Many fibre enthusiasts share recipes using whole plant foods, such as hearty salads brimming with chickpeas, lentils, and kidney beans, or they challenge themselves to consume more than 30 different plants within a single week.
Louisa notes, “This social media trend has brought fibre into the limelight, similar to the high protein trend, with increasing customer demand for high-fibre options. In a recent Bounce Insights survey, 92% of our customers expressed interest in enhancing their fibre intake.”
Potential Risks of Fibremaxxing
As with any dietary trend, excessive intake can lead to health risks. Gastrointestinal specialists caution that rapidly increasing fibre consumption can result in adverse effects for those exceeding the 30g guideline or making swift changes to their fibre intake.
Kirsten Jackson, a gut health expert known as The IBS Dietitian, advises: “Most of the fibre consumed originates from poor-quality sources, such as overly processed wheat flour in pizza. While a fibre increase is beneficial, I don’t recommend ‘fibremaxxing,’ as pushing for maximum fibre intake can lead to discomfort.”
“For the average person, abruptly going from a low to a high fibre intake can provoke gastrointestinal issues like bloating, diarrhea, abdominal pain, and even constipation. For the 10% of the population with IBS, increasing fibre without careful planning can exacerbate gastrointestinal symptoms, particularly since many high-fibre foods are rich in FODMAPs, which can be poorly digested.”
Safe Methods to Increase Fibre Intake
Kirsten’s recommendation is to gradually boost fibre intake. She explains, “The gut behaves like a muscle; it requires gradual training.” Louisa concurs, emphasizing, “We aim to assist individuals in achieving their fibre intake goals without an abrupt transition from 3g to 30g!”
A constructive starting point involves understanding fibre content in your daily foods. Websites like the British Nutrition Foundation provide valuable insight into the top ten sources of fibre, including peas, potatoes (with skins), and dried fruits. Other trustworthy resources include the NHS and the Guts UK charity’s websites.
Once you’ve identified your starting intake, aim to increase it by approximately 5g and maintain that level for several days to allow your gut microbiome to adapt. Continue this process until you reach the recommended 30g, being sure to increase your fluid intake to help move the fibre through your digestive system comfortably.
Louisa states, “Begin with small changes and gradually increase your fibre intake. A great technique is to spread out your fibre consumption throughout the day—this prevents overwhelming your digestive system with too much fibre at once.”
“Think of your gut as a muscle that needs conditioning. For example, try adding chia seeds to your breakfast or opting for wholemeal bread instead of white at lunchtime—these are simple yet effective methods for incorporating more fibre.”
M&S has recently launched a Nutrient Dense range in collaboration with the British Nutrition Foundation, featuring high-fibre products enriched with essential nutrients like vitamin D, iron, and folate. For example, two slices of the Nutrient Dense Super Seeded Oaty Bread paired with peanut butter can provide 15g of fibre at the start of your day.
Sainsbury’s has also introduced a ‘Small but Mighty’ range containing products under 350 calories, packed with protein and fibre.
High-fibre meal ideas include porridge topped with nuts and fruits, lentil curry with brown rice, or wholegrain pasta tossed with pesto and vegetables. For those on a budget, incorporate frozen or canned vegetables and mixed beans to diversify your sources of fibre in your meals.
