How much fibre do you need a day? What fibremaxxing gets right

If your feed has been full of chia seeds, bean-topped toast and lentils stirred into everything, you've met fibremaxxing. The idea is simple: make a real effort to eat more fibre. It has been all over social media for weeks, and this month it has been in the Australian news too.

Unlike plenty of food trends, this one has dietitians mostly nodding along. The Heart Foundation says it is "on board", and an Adelaide University nutrition expert told SBS it is probably one of the more positive trends to come out of social media. There's a catch, though, and it's about how far and how fast you go.

Here is how much fibre you actually need, easy ways to get there without feeling bloated, and how the Thrive Health Band and app help you see how your meals sit alongside your gut, energy and sleep.

How much fibre do you need?

Australian recommendations for adults are:

Women: 25g of fibre a day
Men: 30g of fibre a day

Most Australians fall short. SBS reported that Australian men average about 21g a day and women about 18g. So for most Australians, fibremaxxing really just means getting up to the recommended amount, not blowing past it.

Some fibremaxxers aim for 50g, or even 100g, a day. Healthdirect notes there is no upper limit on fibre, but experts quoted by SBS say there isn't good evidence that very high amounts add extra benefit, and the Heart Foundation describes those targets as far beyond what the Australian Dietary Guidelines suggest.

Why fibre matters

Fibre is the part of plant foods your body can't fully break down. Instead, it travels to your lower gut, where your gut bacteria use it. Healthdirect explains that fibre helps keep your digestive system healthy and regular, and because high-fibre foods help fill you up, they can make it easier to keep to a healthy weight. High-fibre foods also tend to bring vitamins, minerals and other nutrients along with them.

There are a few different types, and you want a mix:

Soluble fibre in oats, barley, legumes, fruit and vegetables.
Insoluble fibre in wholegrain breads and cereals, the skins of fruit and vegetables, and nuts and seeds.
Resistant starch in cooked and cooled potatoes, rice and pasta, slightly green bananas, beans and lentils.

That's why experts suggest getting fibre from a variety of whole foods rather than leaning on one supplement. Different fibres do different jobs.

What fibremaxxing gets right, and where to go gently

The good part is the focus on everyday plant foods. The part to watch is the speed.

Go slowly. Jumping from a low-fibre diet to a very high one can bring on bloating, wind and an unsettled tummy. One option is to add one new high-fibre food every few days.
Drink enough. Fibre soaks up fluid. An Adelaide University expert compared it to cleaning with a dry sponge versus a wet one. Our guide to how much water to drink a day has more.
Expect a bit more wind. Healthdirect says more fibre means more flatulence. It's normal, and it usually settles as your gut adjusts.
Food first. Wholefoods give you a mix of fibres and nutrients. If you're thinking about a fibre supplement, check with your GP or a dietitian first.

Easy ways to add fibre

You don't need a new diet. Small swaps add up:

Choose wholegrain or wholemeal bread instead of white.
Start the day with oats or a wholegrain cereal, plus fruit.
Add a handful of canned beans, chickpeas or lentils to soups, salads, curries and pasta sauce.
Keep the skins on potatoes, apples and pears.
Snack on nuts, seeds, fruit, or wholegrain crackers with a vegetable dip.
Try brown rice or quinoa instead of white rice.
Check the nutrition panel on packaged foods and compare fibre per serve.

The Australian Dietary Guidelines suggest at least two serves of fruit and five serves of vegetables and legumes a day, and choosing wholegrain or wholemeal foods. Hit those and fibre tends to look after itself. For the bigger picture on your gut, see how to improve your gut health.

How Thrive helps you see what suits you

Everyone's gut is a bit different, so the useful question isn't just "how much fibre?" but "how does more fibre sit with me?" Wear the Band day and night, log what you eat in the Thrive by Optihealth app, and Thrive brings it together with how you feel.

Meals and Food Fit. Log meals in the Nutrition tab, scan a barcode, or scan a product with Food Fit to see its nutrition panel, including fibre per serve. You can also enter fibre yourself when you log a meal.
Daily check-ins. Log energy and mood, tap gut symptoms such as bloating or wind, and tag your day with options like Hydration.
Gut health. Record how often you go and your stool type, and Thrive shows your digestive score and regularity over time.
Experiments. Try a two-week experiment, such as adding one high-fibre food each day, and see how your gut, energy and sleep respond.
Ask Thrive. Try "How has my digestion been since I started eating more fibre?" or "Do I feel more bloated on certain days?"

If you're working with a dietitian or a trainer, Thrive Loops lets you share selected information with a participating trainer, health professional or someone you trust. You decide what to share and with whom, and you can change or revoke access at any time.

Thrive also learns what is usual for you across nine areas of your health, from what the Band measures and what you log, and keeps track right across your health, including sleep, heart, temperature, stress and mood, meals and Food Fit, blood tests, medications and supplements and your medical history.

When to talk to your GP

A little extra wind when you add fibre is normal. But if a change in your bowel habits sticks around, or you have ongoing tummy pain, blood in your poo or unexplained weight changes, see your GP. Thrive isn't a diagnosis, but Ask Thrive can help you get ready by lining up your recent gut check-ins, meals and symptoms, and you can share a Clinician Summary, so you can describe what's been happening. Here is how to use Ask Thrive before a GP appointment. An accredited practising dietitian can also help you build a plan that suits you.

Before you buy

You'll need a compatible iPhone or Android phone, because the Thrive app is on the Apple App Store and Google Play, in Australia and eight other countries. The app stores are only for downloading the app, though; they aren't where you buy the Band or a Plan. You can buy at thrivehealthband.com, or at a participating World Gym Australia location or health and wellness clinic.

The Thrive Health Band is A$660 for the first year under the launch offer. That includes the Band, which is yours to keep, and 12 months of the Thrive by Optihealth app, My Health on the web, Health Fingerprint, Ask Thrive, Thrive Loops and your data, paid once upfront. Prices are in AUD and include GST. Free Australia-wide shipping during the launch offer (usually A$14.99).

Nothing renews automatically. After your first year, you can get a new band plus 12 more months for A$660, or keep your band and renew the Thrive Connected Plan for A$240 a year, or A$29 a month with no lock-in.

You're also covered by a 12-month Thrive Care Warranty, and consumer guarantees under Australian Consumer Law always apply. See Returns if something is wrong with your purchase.

Common questions

How much fibre should I eat a day in Australia?

The recommendation for adults is 25g a day for women and 30g a day for men. Most Australians eat less than this.

Is fibremaxxing safe?

Getting up to the recommended amount from whole foods is a sensible goal. Go slowly, drink enough fluid, and check with your GP or a dietitian before taking a fibre supplement.

Can Thrive track fibre?

Yes. When you log a meal or scan a product with Food Fit, Thrive shows fibre in the nutrition panel, and your check-ins and gut health log show how more fibre sits with you.

For more answers, see Questions.