What’s New in Fibre and Should we be Fibremaxxing?

What’s new in Fibre and should we be Fibermaxxing? 

Most of us know fibre is important for digestion, but the latest research shows it’s doing much more than keeping us regular. From supporting heart health to helping us age well, to potentially helping remove harmful chemicals from the body, fibre is proving to be a nutritional powerhouse. Here’s what’s new and why you might want to start “fibremaxxing” your meals. 

How are we doing? 

Despite the benefits, most Australians along with the rest of the globe aren’t getting enough fibre. In fact, data from Australia’s recently released national health survey shows average fibre intakes have dropped by about 2 grams since 2011–12, remaining below recommended intakes (25g per day for women and 30g per day for men). This is no surprise as only one-third of grain foods eaten by Australians are high fibre or wholegrain – the majority being refined grain or low-fibre varieties; and daily intakes of vegetables, legumes and beans continue to remain inadequate at around only 2 serves out of the recommended 5 daily serves. The story is similar in New Zealand, where adults average just 20 grams of fibre a day. These intakes also fall short of the suggested daily targets for fibre for the prevention of chronic disease (28g per day for women and 38g per day for men)

The dietary fibre gap needs closing, with fibre intake not only key for optimal digestive health but for helping to prevent chronic diseases such as bowel cancer. Australia and New Zealand claim some of the world’s highest bowel cancer rates, including some of the highest rates among younger adults. The Cancer Council reports that 20% of bowel cancers could be prevented if Australians met their daily fibre requirements. While all dietary fibre sources are key for the prevention of bowel cancer, it has been shown that prevention is strongest for fibre derived from cereals or grains.

Emerging roles of fibre are being uncovered

Gut-heart link

Scientists have discovered a new pathway that may help to protect the heart by involving gut microbes and short-chain fatty acids (SCFAs). SCFAs are produced when fibres are fermented in the gut. These compounds may help prevent hypertension and cardiovascular events. 

Toxin removal

Some studies suggest soluble fibres like oat beta-glucan can reduce blood levels of harmful compounds such as PFAS (per- and polyfluoroalkyl substances) which can be found in contaminated foods, drinking water and certain man-made items. Dietary fibres may also bind carcinogens to the stool and expel them from the body. While more research is needed to better understand this possible link, it’s an exciting development. 

Healthy ageing

A large study of over 47,000 women found that diets rich in total fibre—especially from wholegrains, fruits, and vegetables—were linked to better ageing outcomes: such as having good mental health, absence of major chronic diseases and lack of cognitive and physical problems. Swapping refined carbohydrates and unhealthy fats for high-quality carbohydrates and more fibre may help optimise the ageing process and overall quality of life. 

From Awareness to Action: The Fibremaxxing Movement OR Closing the Fibre Gap: A Trend Worth Following 

“Fibremaxxing” is the latest wellness trend, and it’s backed by science. A trend kickstarted by Dietitians and Nutritionists in 2025, it’s all about intentionally boosting fibre intake through legumes, fruits, wholegrains, nuts, and seeds. Fibremaxxing often includes fibre-rich recipes and hacks to help people close the fibre gap and shift the focus away from the current “protein obsession.” 

While Fibremaxxing is positive overall, here are a few things to keep in mind: 

• Balance matters: Loading up on fibre without enough fluids can cause bloating or digestive discomfort. 

• Gradual increase: Jumping from low to high fibre overnight can upset digestion—add fibre slowly into your diet such as making a simple swap from a refined breakfast cereal to a wholegrain one, or sprinkling nuts or seeds over your salad or yoghurt. 

• Whole foods first: Supplements can help, but aim for natural sources like wholegrains, fruits, legumes, fruits, and veggies first. Not only is this tastier, but will help ensure you increase your fibre intake without going overboard. 

• Don’t forget variety: Different fibres have different benefits—mix soluble and insoluble sources and choose plant foods coloured across the rainbow. 

• Check-in with an Accredited Practising Dietitian: A Dietitian can help tailor food sources of fibre based on your nutritional needs or health concerns to make sure you’re making the most of your fibre intake. Check out some hacks from one of our Sanitarium Accredited Practising Dietitians to help you fibre maxx your diet Food in Focus: Why Fibre is the New Protein | Sanitarium Health Food Company.