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10/11/2026
Fibre rich food is having a moment, thanks to the fibremaxxing trend taking over food conversations on social media. This word simplifies to an increase in daily fibre intake by including more fruits, vegetables, pulses, whole grains, nuts and seeds in meals. Social media is obsessing over the colourful bowls, chia puddings and bean-based recipes to participate in the trend, but fibremaxxing does not require an entirely new diet. Even everyday ingredients such as dal, chana, guava, whole wheat and millets help make meals more fibre rich. It is important to understand how much fibre you need, make gradual changes and focus on a variety of foods rather than trying to consume the same food in large quantities.
For some time, protein was enjoying the limelight, and one could see supermarket shelves filled up with protein bars, breakfast cereals and drinks, and social media feeds featuring high-protein recipes and meal plans. Now, fibre is getting similar attention. The fibremaxxing trend encourages people to make fibre a priority by including more plant-based foods in their everyday meals. The concept is not very complicated. Instead of eating one fibre-rich meal and forgetting about it for the rest of the day, people are finding ways to include fibre at breakfast, lunch, dinner, and snack time. A bowl of oats with fruit, a lentil-based lunch, roasted chana in the afternoon, and vegetables with dinner can all contribute to the day's intake. Read further to understand what the trend is and how you can put it into practice.
The trend to include fibre-rich foods in your diet throughout the day became viral on TikTok, where creators share grocery hauls, meal ideas and combinations featuring beans, lentils, chia seeds, whole grains and colourful vegetables. The hashtags #fibremaxxing and #fibermaxxing have helped bring the conversation into mainstream food culture. There was growing popularity of fibre-focused content, with the trend gaining millions of views and encouraging people to look beyond protein-led food choices.
So, is fibre the new protein? No, but the new trend! Protein and fibre have different functions and are important parts of a balanced diet. People are becoming more curious about what different ingredients bring to their plates, and fibre is one nutrient that often gets overlooked.
The trend is also catching on because of its flexibility. It does not depend on expensive products or a complicated meal plan. Many traditional Indian foods already have fibre, from whole pulses and millets to seasonal fruits and vegetables. The trend is giving people another reason to make these ingredients a regular part of their meals.
Fibre is found naturally in plant foods. It is a type of carbohydrate that the body does not fully digest, and different forms of fibre behave differently in the digestive system. Two commonly discussed types are soluble and insoluble fibre.
Soluble fibre absorbs water and forms a gel-like substance. It is found in foods such as oats, beans, lentils, apples and some seeds. Insoluble fibre does not dissolve in water and helps add bulk to stools. Whole grains, vegetables, nuts and the skins of certain fruits are common sources.
Type of fibre |
Common food sources |
What makes it different |
Soluble fibre |
Oats, lentils, beans, apples and chia seeds |
Absorbs water and forms a gel-like substance |
Insoluble fibre |
Whole wheat, vegetables, nuts and fruit skins |
Adds bulk to stools and supports regular bowel movements |
Rather than depending on one ingredient, one should eat different fruits, vegetables, pulses, nuts, seeds and whole grains. These foods also provide vitamins, minerals and other plant compounds. Some types of fibre are fermented by gut bacteria, which is one reason fibre is often discussed in conversations about digestive health. This is also why the importance of dietary fibre goes beyond a social media trend. It is a regular part of a balanced diet, not an ingredient that needs to be added only when you are following a particular diet.
One of the best ways to include fibre rich foods in your diet is by adding it to the meals that you regularly have. You do not need to prepare separate dishes or buy a long list of unfamiliar ingredients. A few simple additions will help you increase your intake over time.
Give breakfast a fibre boost: If you have poha or upma as breakfast, add peas, carrots, beans or other vegetables to it. You can also have a whole fruit with it. Oats, wholegrain toast and vegetable sandwiches are other easy choices. Chia seeds or ground flaxseeds can be added to porridge or yoghurt.
Make pulses a regular feature: Dal, rajma, chana, lobia and whole moong are commonly found in Indian cooking. Rotate between them during the week instead of having the same dal every day. Include sprouted moong, chana chaat and chickpea salads as snacks or side dishes.
Choose whole grains more often: Whole wheat rotis, jowar, bajra, ragi, oats and brown rice add more plant fibres to meals. You do not have to replace every refined grain at once. Try a wholegrain option for one meal or combine different grains in a familiar recipe.
Add vegetables to everyday dishes: Add vegetables in pulao, khichdi, parathas, sandwiches, pasta and soups. This is an easy way to add more variety to meals without changing the preparation. Add seasonal vegetables to keep meals more interesting.
Keep fruits, nuts and seeds for snacks: Guava, apples, pears and oranges are convenient snacks. You can also add nuts and seeds to breakfast bowls or eat them in small portions between meals. Eating fruit with its edible skin after washing it well can help retain more of its fibre.
Make simple snack swaps: Roasted chana, peanuts, fruit, nuts and homemade sprouts chaat add variety to your usual snack choices. You can also make a quick bowl with boiled chickpeas, chopped vegetables and lemon juice.
It is important to understand that the aim of the fibremaxxing trend is to meet your daily requirement, and not to consume as much fibre as possible. Your needs can vary as per age and individual choices. So it is important to use recognised dietary recommendations rather than social media targets.
The World Health Organization (WHO) recommends at least 25 grams of naturally occurring dietary fibre daily for adults and children aged 10 years and above. Its recommendations for younger children are lower and depend on age.
You do not necessarily need fibre supplements to follow the trend. You can just meet the daily fibre requirement by including a variety of plant-based foods in your meals. Fibre supplements, such as those containing psyllium husk, may be useful in certain situations, but they are not essential for everyone.
Additionally, whole foods have more to provide than just fibre alone. Pulses, fruits, vegetables, whole grains, nuts and seeds also provide other nutrients, which is why they should remain the foundation of everyday meals. You can consider supplements when dietary intake is insufficient or when it is recommended for a particular need. It is best to seek professional advice before using them regularly, especially if you have an existing digestive condition or are on any medication.
The fibremaxxing trend encourages people to increase daily fibre intake by including more fruits, vegetables, pulses, whole grains, nuts and seeds in their meals.
