TikTok’s Fibremaxxing craze: what is it and how to incorporate it in your everyday diet

From #hotgirlwalks to greens powders and gut health gummies, TikTok continues to shape what we eat, how we move, and how we think about wellness.

The latest buzzword to grip the health-conscious corner of the platform is #fibremaxxing, a trend that’s turning the spotlight from protein shakes to lentils and beans.

But is it just another fad, or a long-overdue return to the basics?

Let’s break it down and see how this viral moment fits into the bigger picture of our everyday South African diets and how you can Fibremaxx safely.

What is fibremaxxing?

In simple terms, fibremaxxing is a TikTok-born trend encouraging people to eat more fibre, often exceeding the daily recommended intake.

Unlike some wellness crazes that lean into pseudoscience, this one has caught the attention of actual dietitians and health experts who mostly approve with a few caveats.

“Fibremaxxing is about building your meals and snacks around fibre-rich foods like fruit, veg, legumes, whole grains, and seeds,” says registered dietitian Steph Grasso, who has over 2 million TikTok followers.

“It’s trending because people are realising how little fibre they actually eat and how essential it is for gut health, blood sugar balance, and cholesterol.”

Why is everyone suddenly obsessed with fibre?

It might sound boring, but fibre is the unsung hero of the three health pillars: nutrition, movement, and rest.

And while protein has had the limelight for muscle gain and weight loss, fibre plays a crucial role in long-term health, especially for South Africans, who are increasingly facing rising rates of colon cancer, diabetes, and digestive issues.

A 2019 study published in The Lancet found that higher fibre intake was associated with a 15 - 30% decrease in heart disease, stroke, type 2 diabetes and colorectal cancer.

According to the National Institutes of Health (NIH), the average South African diet is "worryingly low in fibre", especially among lower-income communities where processed and refined foods are more accessible than fresh foods.

How much fibre do you actually need?

According to the World Health Organisation (WHO) and South African dietary guidelines, women should aim for at least 25 grams of fibre per day, and men around 30 - 35 grams. But many of us don’t even hit half of that.

Fibre is often overlooked. Many of my clients eat pap or white bread daily with little to no vegetables. They’re full but not nourished. Fibremaxxing is not just trendy, it’s necessary for our communities.

How to fibremaxx safely without wrecking your gut

Unfortunately, you can’t go from zero to max overnight. “If your body isn’t used to high-fibre foods, increasing it too quickly can cause bloating, cramps, and constipation,” says Grasso, the nutritional expert who popularised fibremaxxing in her viral videos.

“You need to start slowly, increase your fibre intake by 5 grams a week and drink plenty of water.”

Holistic nutritionist Alissa Bianchini, speaking to Food & Wine, agrees: “This trend can be incredibly beneficial, but it’s all about the pace. Fibre needs water to do its job; without it, digestion can get messy.”

Fibre-rich foods that suit a South African plate

You don’t need imported powders or pricey supplements to jump on the fibremaxing wave. Local favourites and pantry staples are packed with fibre:

• Samp and beans: An affordable, traditional staple with fibre-rich legumes.
• Sweet potatoes: High in both soluble and insoluble fibre.
• Brown rice, sorghum and maize meal: Whole grain versions beat the refined ones every time.
• Lentils and chickpeas: Add them to stews, salads or curries.
• Fruits like guavas, pears and mangoes: All are high in fibre and easy to find at your local spaza.
• Vegetables like spinach, broccoli and carrots: Aim to fill half your plate.
• Even unbuttered popcorn is a fibre-rich snack when air-popped.

The health perks of fibre: Why your future self will thank you

• Gut health: Fibre feeds the “good” bacteria in your gut, improving digestion and immune function.
• Heart health: Soluble fibre helps lower “bad” LDL cholesterol.
• Blood sugar balance: Fibre slows sugar absorption, helping prevent crashes.
• Satiety: It keeps you fuller for longer, making it easier to manage your weight.
• Regularity: Yes, it keeps things moving!

Is there such a thing as too much fibre?

Technically, yes, but it’s rare unless you’re overdoing it on supplements or radically changing your diet overnight.

According to Stanford Lifestyle Medicine, very high fibre intake (above 70g/day) may lead to mineral deficiencies over time or gastrointestinal discomfort. “Unless you’re blending bran muffins with flaxseed smoothies three times a day, you’re probably not at risk,” says Grasso.

Unlike celery juice or butter coffee, fibremaxxing isn’t just a flashy trend; it’s a powerful reminder that basic nutrition still matters most.