Fibre-Maxxing in Eating Disorder Recovery: Is it a good thing?
Move over protein, there is a new focus in nutrition conversations: fibre.
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Move over protein, there is a new focus in nutrition conversations: fibre.
“Fibre-maxxing” has quickly become a popular trend, with more people trying to increase their intake as much as possible.
But is more always better? And how does this apply if you are struggling with your relationship with food?
What is Fibre-Maxxing?
Fibre-maxxing is a social media–driven approach where people intentionally try to eat as much fibre as possible. This often includes choosing the highest fibre options at every opportunity.
In the UK, average fibre intake sits at around 18g per day, while recommendations suggest around 30g per day is required to gain multiple benefits of improved digestion, elimination and prevention of long-term diseases. So if we are all falling short, then it seems sensible to try ‘fibre-maxxing’. But let’s just break it down to the prospect of eating more fibre when you are struggling with disordered eating and is it always helpful.
When Fibre Can Be Helpful
For some individuals, particularly those experiencing patterns such as Binge Eating or Bulimia, increasing fibre in a balanced diet approach can be supportive.
Lets take a look at the reasons why -
Supporting fullness and satiety
Meals that include fibre alongside protein and fats can help increase physical satisfaction. Some types of fibre slow the speed of our digestion, helping us to feel fuller for longer.. They also add extra bulk to the meals, which helps trigger our stretch receptors in the stomach, increasing satiety. This can reduce the intensity of urges to continue eating.
Supporting blood sugar stability
The slowing down of the digestion and absorption of carbohydrates helps reduce rapid elevations and subsequent drops in blood sugar, which can otherwise contribute to energy crashes, cravings and binge urges.
Supporting gut health
Fibre feeds beneficial gut bacteria. When fibre is fermented in the gut, it produces a bioproduct - short-chain fatty acids. These support the health of the gut lining and may reduce longer-term digestive symptoms.
It is important to remember that although there are benefits to eating fibre, it is just one part of the picture. No single nutrient can override the need for adequate energy intake, regular eating, and emotional support.
When Fibre-Maxing Is Not Helpful
Fibre maxing can become unhelpful when the intention becomes less about nourishment and more about control.
As a control strategy
If fibre is used just to suppress hunger and you are not consuming enough nutrition overall, then it reinforces restriction rather than is supportive for the body.
In early recovery
For someone who is under-eating or reintroducing regular meals, a high fibre intake can:
Increase bloating and discomfort in an already sensitive digestive system
Reduce appetite further, making it harder to eat consistently
Make it more difficult to meet energy needs, as many high fibre foods are less energy dense
If you are concerned about the health aspect, it is important to meet your needs now. Fibre can be reintroduced slowly at a later stage.
In rigid or rule-based eating
Feeling a fear of not consuming enough fibre, obsessively counting fibre grams, or refusing to eat anything other than ‘healthy’ fibrous foods turns the health aspect of fibre into another restrictive food rule that can cause long-term stress. This can keep a poor relationship with food ongoing.
A More Helpful Approach
Instead of focusing on fibre as a target, it can be more helpful to ask:
Am I eating enough overall?
Are my meals balanced and satisfying?
Am I restricting earlier in the day?
These questions get closer to the root of the issue rather than focusing on a single nutrient.
To round up -
Fibre can absolutely play a positive role in supporting health and satisfaction with food. But more is not always better.
When fibre comes from a place of nourishment, it can support the body. When it becomes about control, rules, or eating less, it can keep unhelpful patterns going.
The goal is not to maximise fibre intake.
The goal is to build meals that leave you feeling physically and mentally satisfied.
If you are struggling with binge eating or disordered eating patterns, the answer is rarely about one nutrient. It is about understanding your patterns, meeting your needs, and gradually rebuilding trust with food.