What Is Fibremaxxing? The 2025 Nutrition Trend Everyone’s Talking About

It’s time to move over protein shakes and intermittent fasting, the newest buzzword dominating health conversations is fibremaxxing. Fibre has emerged as the new wellness hero on social media and wellness centres alike. But what does it really mean to ‘fibremaxx’ your diet, and why are experts calling it one of 2025’s most meaningful food movements? Let’s discuss in detail.

What it is

At its core, fibremaxxing is the conscious effort to increase fibre intake through whole, plant-based foods like fruits, vegetables, grains, lentils, nuts, and seeds. It’s a nutrition trend that promotes better digestion, metabolic balance, and gut health.

“Fibremaxxing is the newest and healthiest nutrition phenomenon to grab the attention of the wellness world, and for the right reasons,” says Dr. Pratyaksha Bhardwaj, World Record Holder and Dietitian. “It is an intentional fibre increase in daily habits that lead to better digestion, metabolism, and health in general. Although it might sound like a fad, it actually has strong scientific backing.”

According to Dr. Bhardwaj, the majority of people, especially urban Indians, consume far less fibre than the recommended 25–35 grams per day. “Following the concept of Fibremaxxing, people will be eating a lot of whole grains, fruits, vegetables, legumes, nuts, and seeds, which not only support bowel health but also feed the gut microbiota, improving immunity and even mood,” she explains.

Science and satiety

The numbers back it up. A 2024 global nutrition report shows that fibre-rich diets are linked to 20–30% lower risk of heart disease, obesity, and diabetes. But as interest in gut health grows, the trend’s emotional and mental wellness benefits are also coming into focus.

“The thrilling part is that fibre isn’t just about the intestines,” adds Dr. Bhardwaj. “It stabilises energy, reduces sugar cravings, and balances cholesterol, which, in turn, lowers the risk of lifestyle diseases. But balance matters. A sudden shift to high-fibre foods without hydration can cause bloating. The right approach is to increase gradually, stay hydrated, and include both soluble and insoluble fibre.”

Silent hero

Celebrity dietitian Simrat Kathuria, who has over 16 years of experience, calls fibre “the silent hero” of nutrition finally getting its due.
“The word ‘Fibremaxxing’ demonstrates that fibre is now being recognised for its essential role,” she says. “In my years of work, I’ve seen how refined-carb diets cause gut imbalances and fluctuating sugar levels. Fibremaxxing reverses that by focusing on whole grains, fruits, vegetables, lentils, nuts, and seeds, foods that feed both your body and microbiome.”

Simrat notes that fibre-rich diets are natural allies in weight management. “They add bulk to meals, helping you feel full longer, and naturally reduce calorie intake. They also stabilise cholesterol and blood sugar,” she adds. But she cautions against extremes. “An abrupt fibre increase without water can cause discomfort. The secret is to go slow. Fibremaxxing is not a diet; it’s a lifestyle shift toward mindful, whole-food eating.”

Tradition meets trend

For Dr. Naushad Ali Rana, Associate General Manager at Hamdard Wellness, the concept isn’t new, just rediscovered. “According to our traditional and cultural values, we used to consume whole grains, fruits, and vegetables in their natural forms,” he says. “That unknowingly provided us with adequate dietary fibre. But with processed foods and ready-to-eat meals, we’ve lost that balance.”

He believes Fibremaxxing brings us back to the wisdom of traditional diets. “Dietary fibres play a crucial role in digestion, reducing inflammation, and minimising cardiac and colon disease risk. They help reduce hunger, improve bowel movement, and support heart and gut health,” he says. “To enhance its benefits, it should always be paired with hydration.”

Fibre focus

The movement isn’t confined to kitchens, it’s reshaping how brands think too. “Fibre-maxing has gained attention because consumers are looking for snacks that not only taste good but also help them feel full and energised,” says Deepak Agrawal, Co-founder and CBO, Proventus Agrocom Ltd. “While the recommended daily fibre intake is about 30–38 grams for men and 21–25 grams for women, most people don’t meet these levels. This makes snacks a practical way to bridge the fibre gap.”

He adds that many natural ingredients, from almonds, cashews, and figs to roasted pulses and whole grain blends, already fit clean-label snacking. “They’re familiar, minimally processed, and easy to enjoy daily,” Agrawal says. “Each serving should ideally provide 2–4 grams of fibre, while still delivering enjoyable taste and texture. Fibremaxxing isn’t about restriction — it’s about nourishment that feels natural and sustainable.”

Swati Shukla, Head of Food & Farms at Godavari Biorefineries (Jivana), connects the fibre movement with India’s clean-eating shift. “Consumer preference is rapidly shifting towards less processed, naturally wholesome staples,” she observes. “People are now reading labels carefully, avoiding refined products, and even doing home purity tests for jaggery and spices. This increased scrutiny ensures we’re consuming purer foods, directly contributing to better physical and cognitive health.”

Her observation aligns with NielsenIQ’s 2025 India Food Transparency Report, which found that 67% of Indian consumers are now prioritising fibre content and ingredient clarity over calorie counts.

Durga Tak, Chief Dietician at Kailash Hospital, notes that the trend is both timely and needed. “Most adults don’t meet their daily fibre requirements, though it’s vital for digestion, blood sugar control, and cholesterol regulation,” she says. “But fibre isn’t a wonder pill — more isn’t always better. If your gut isn’t ready, drastic increases can cause discomfort or nutrient malabsorption. Start slow, increase intake by 3–5 grams daily, and pair it with water, proteins, and healthy fats.”

Making the most of it

For some, the shift has been life-changing. Charvi Khurana, a 24-year-old PR specialist, says, “I’ve lost 12 kg of fat in the last year and a half, and focusing on fibre was essential. I kept my intake around 25 grams daily through fruits, vegetables, seeds, and nuts, it changed how I felt. My digestion, energy, skin, and sleep all improved. Increasing fibre gradually made it easier for my body to adjust.”

She adds, “No single food defines health, it’s about balance. Fibremaxxing worked for me because it’s simple and sustainable.”

Fad to foundation

As Dr. Ridhima Khamsera, Clinical Dietitian, puts it: “Fibremaxxing isn’t a fad — it’s almost a movement. It’s not about cutting down, but adding colour, crunch, and diversity to your meals.”

And Gargi Sareen, Head Nutritionist at Sova, agrees: “Longevity doesn’t always begin in a lab, sometimes it begins in your kitchen. A fibre-rich diet is a longevity blueprint in disguise.”