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Fibremaxxing after 40: why experts say fibre is the nutrient we should all be focusing on now
Fibremaxxing is everywhere, but experts say this gut-friendly habit really matters after 40. Here’s why fibre deserves a place on your plate and in your routine.
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- Laura Forsyth
- , Ruairidh Pritchard
Published: July 29, 2026 at 11:00 AM
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Fibremaxxing might sound like another wellness buzzword, but for many people over 40, it speaks to something very real.
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Slower digestion, stubborn bloating, rising cholesterol or blood sugar wobbles can all start creeping in during midlife. Experts say fibre plays a much bigger role than most of us realise.
While protein has dominated headlines for years, fibre is now stepping into the spotlight, not as a trend, but as a nutrient many adults are seriously lacking.
From supermarket shelves to supplement searches, interest in fibre is rising fast, and for good reason.
What is Fibremaxxing and why is it everywhere?
Fibremaxxing refers to deliberately increasing fibre intake by prioritising fibre-rich foods at every meal and snack. The term has taken off on social media, but the science behind it is well established. Search data shows fibre is now one of the most sought-after supplements, sitting just behind magnesium and vitamin D in the US. Experts say this reflects a growing awareness of gut health and its knock-on effects on energy, weight, mood and long-term health.
Why fibre matters more after 40, according to a nutritionist
Many people notice digestion changes as they move through their 40s and beyond. Bloating, constipation and gut discomfort can become more common, and this is not unusual. As we age, the gut microbiome naturally becomes less diverse, digestion can slow, and the digestive system may become more sensitive.
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Qualified nutritionist Kerry Torrens (MBANT) explains that fibre plays a key role in supporting digestive health during this stage of life, particularly when intake starts to fall short of recommendations. Low fibre intake can quietly contribute to discomfort and appetite changes long before more obvious health issues appear.
When fibre intake stays low, small digestive issues can gradually turn into wider health problems, which is why prioritising fibre becomes more important as we age.
Kerry Torrens, nutritionist (MBANT)
Beyond digestion, fibre also supports blood sugar balance and cholesterol management, both of which become increasingly relevant after 40. Fibre-rich foods take longer to digest, helping to steady energy levels and promote fullness at a time when metabolism may naturally slow.
Fibre also feeds beneficial gut bacteria, which produce compounds linked to reduced inflammation and improved metabolic health. This helps explain why diets higher in fibre are consistently associated with lower risks of heart disease, type 2 diabetes and bowel cancer.
How much fibre do we actually need?
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In the UK, adults are advised to aim for 30g of fibre a day. In reality, most people fall well short, with average intakes closer to 18g.
Kerry stresses that fibre should ideally come from whole foods such as wholegrains, fruit, vegetables, beans, pulses, nuts and seeds. These provide a variety of fibre types alongside vitamins and minerals that support overall health.
She explains that while whole foods contain naturally occurring fibres, supplements are typically made from isolated or extracted fibres. This distinction matters when thinking about long-term health and how fibre works in the body.
Busy lifestyles, reliance on ultra-processed foods and lack of fibre awareness can all make it harder to reach the daily target. When intake remains low over time, supplements can help top things up, but they should not replace fibre-rich foods.
Food first or fibre supplements?
Fibre supplements are not essential for good health, but Kerry says they can have a role when dietary intake is consistently low and food-first approaches have not been enough.
Fibre supplements can be helpful, but they work best as support rather than a replacement for a varied, fibre-rich diet.
Kerry Torrens, nutritionist (MBANT)
Kerry explains that supplements may be useful for managing concerns such as constipation, cholesterol levels, appetite regulation and weight control, particularly during midlife. However, she emphasises that most evidence linking fibre to long-term health benefits is based on diets rich in a wide variety of fibrous whole foods.
For this reason, experts recommend prioritising food sources first and using supplements as support, introduced gradually and alongside plenty of fluids.
Soluble vs insoluble fibre, what’s the difference?
Not all fibre works in the same way, which is why understanding fibre types becomes particularly important after 40, especially when considering supplements.
Kerry explains that soluble fibre dissolves in water and can form a gel-like substance, making it gentler on the digestive system. This type of fibre helps slow digestion and supports blood sugar and cholesterol control.
Insoluble fibre, often described as roughage, adds bulk to stools and supports regular bowel movements. Kerry also notes that fibres can be categorised by whether they are fermentable by gut bacteria and whether they form a gel, which affects how they behave in the body and what benefits they offer.
Not all fibre behaves the same in the body, which is why understanding fibre types matters when choosing foods or supplements.
Kerry Torrens, nutritionist (MBANT)
What happens if fibre stays low?
Consistently low fibre intake can affect health in both the short and long term. In the short term, people may experience constipation, bloating, increased hunger after meals and blood sugar fluctuations.
Over time, low fibre diets are linked to poorly controlled cholesterol, difficulties with weight management and increased risk of digestive conditions such as diverticular disease and bowel cancer.
Kerry explains that low fibre intake can quietly impact multiple systems in the body, reinforcing the importance of long-term, food-first Fibremaxxing. Much of the strongest evidence for fibre’s protective effects comes from diets rich in whole, fibrous foods rather than supplements alone.
Easy ways to Fibremaxx without overthinking it
Adding pulses to meals, switching to wholegrains, sprinkling seeds onto breakfast and choosing fruit and veg snacks can all help boost intake. Fibremaxxing is not about chasing trends. For people over 40, experts say it is about supporting long-term health with a nutrient most of us need more of, one meal at a time.
The best fibre supplements to consider in 2026
To find the best fibre supplements, we turned to our in-house health and fitness expert Laura Forsyth, who has tried and tested all of them.
With more than 12 years’ experience as an award-winning health journalist and editor, alongside elite-level training as a competitive bodybuilder and qualified fitness instructor, Laura assessed each product for ease of use, fibre content, ingredient quality, dietary suitability and value for money, focusing on what genuinely works for everyday digestion and gut health.
Zipvit Psyllium Husk 1400mg
Best for: a high-strength fibre supplement
This simple, high-potency psyllium supplement delivers soluble, gel-forming fibre to support regularity and feelings of fullness. It is easy to swallow, neutral in taste and provides a strong fibre dose without powders or added extras, making it ideal for those who want a straightforward, effective option.
Laura’s score: 5/5
New Leaf Psyllium Husk Fibre with Acidophilus Capsules
Best for: combining fibre with probiotics
This supplement pairs psyllium husk with added friendly bacteria, offering support for both bowel regularity and gut bacteria balance. The capsules are small, easy to take and provide good value, making this a strong choice for those wanting more than basic fibre alone.
Laura’s score: 5/5
Cytoplan Psyllium Husk Capsules
Best for: clean ingredients and simplicity
These soluble, gel-forming fibre capsules contain no unnecessary additives and are completely tasteless, making them easy to use long term. While more expensive than some alternatives, the quality, consistency and clear labelling make them well suited to regular daily use.
Laura’s score: 5/5
NOW Foods Psyllium Husk Caps
Best for: a budget-friendly fibre option
Despite the lower price point, this supplement delivers reliable soluble fibre suitable for long-term use. The capsules are slightly larger, but still easy to swallow, and the large bottle size offers strong value compared with higher-priced options.
Laura’s score: 4.5/5
Dr Vegan Fibre Complex
Best for: a premium plant-based fibre blend
This more advanced supplement combines multiple plant fibres designed to support digestion and satiety. It is more expensive than simpler psyllium products, but suits those following a plant-based diet or looking for a broader, carefully formulated fibre blend.
Laura’s score: 4.5/5
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About our experts
A qualified nutritionist (MBANT), Kerry Torrens is a contributing author to a number of nutritional and cookery publications, including Good Food. Kerry is a member of The Royal Society of Medicine, the Complementary and Natural Healthcare Council (CNHC), and the British Association for Applied Nutrition and Nutritional Therapy (BANT), and regularly provides evidence-based guidance on diet, digestion and overall health. Laura Forsyth is our in-house health and fitness expert, with more than 12 years' experience as an award-winning journalist and editor. Alongside reviewing supplements and wellness products, Laura is a qualified fitness instructor and competitive bodybuilder, bringing hands-on testing and practical insight to every review.
Authors
Laura Forsyth
Ruairidh PritchardDigital Growth Lead
Ruairidh is the Digital Lead on MadeForMums. He works with a team of fantastically talented content creators and subject-matter experts on MadeForMums.
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