Fibremaxxing: The Midlife Wellness Revolution

Why Maximising Fibre Can Transform Gut and Mental Health for Women 40+

Fibremaxxing started trending over on TikTok, and whilst that may be more for the ‘kids’ (Gen Z) it is a trend that as midlife women, we can get on board with.  This trending health movement is all about encouraging you to increase you daily fibre intake for profound benefits in digestion, hormonal balance, brain health, and overall well-being. This approach is rooted in evidence, not hype, and it is especially relevant for midlife women navigating busy lives and shifting nutritional needs.  It is also important when it comes to our mental health.

Photo by Collab Media on Unsplash

What Is Fibremaxxing?

Fibremaxxing means consciously increasing your daily fibre consumption—primarily through plant-based foods—with the aim of hitting or surpassing the recommended intake for optimal health. This trend is all about abundance – ways in which we can add more for a change, rather than taking a food away to achieve a health goal.  For example, adding whole grains, fruits, vegetables, legumes, nuts, and seeds to your meals rather than cutting food groups out.

Why Fibre Fuels Better Mental Wellbeing

Fibre plays a powerful, often underrated, role in mental health through its impact on the gut-brain axis. Your gut and brain are interconnected in a dynamic system: the gut microbiota produce neurotransmitters like serotonin (which influences mood), help regulate inflammation and communicate directly with the central nervous system. High-fibre diets foster a flourishing microbiome, producing short-chain fatty acids (SCFAs) that support gut barrier function and lower systemic inflammation—key factors linked to reduced symptoms of depression and anxiety.

For midlife women, whose hormones and mood can be susceptible to fluctuation, maintaining gut health with fibre is a simple, accessible way to build resilience against stress and emotional lows.

Benefits of Fibremaxxing for Midlife Women

For women in their 40s and 50s, maximising fibre offers unique additional advantages:

• Supports hormone balance and assists in oestrogen metabolism.

• Promotes satiety and smooths out energy dips (helpful for busy, active days).

• Lowers cholesterol and supports heart health at a time of increased cardiovascular risk

• Maintains regular bowel habits, supporting gut comfort and detoxification

Can Fibre Reduce the Effectiveness of Mental Health Medication?

Most high-fibre foods do not interact negatively with commonly prescribed antidepressants or anxiety medications. Ideally we want to be focusing on whole foods first, but some may prefer a fibre supplement for convenience. However, certain fibre supplements (especially psyllium husk/ispaghula and oat bran) can reduce the absorption and serum levels of some drugs if taken simultaneously, such as tricyclic antidepressants (e.g., amitriptyline, imipramine), lithium, and carbamazepine. Spacing medication and fibre supplements by a couple of hours reduces this risk. Always consult your prescribing doctor before making substantial changes if you are on long-term medication.

Photo by Tommaso Urli on Unsplash

Fibre Basics: Soluble vs Insoluble

Fibre refers to the indigestible carbohydrates in plant foods. There are two main types:

• Soluble fibre dissolves in water to form a gel, helping to slow digestion, modulate blood sugar, and feed gut bacteria (found in oats, beans, citrus fruits).

• Insoluble fibre adds bulk to stool and keeps digestion regular, preventing constipation (found in whole grains, nuts, skins of fruits and vegetables).

Both types are important for gut, metabolic, and mental health.

RDA for Fibre in the UK (Midlife Women)

The NHS recommends 30g of fibre per day for adults, but the typical intake among women is just 18g. This is where fibremaxxing can help close this gap for improved health outcomes.

The Best Sources of Fibre

Prioritise these foods for maximum fibre power:

• Whole grains (e.g. oats, quinoa, brown rice, barley)

• Legumes (e.g. chickpeas, lentils, beans)

• Fruits with skin (e.g. apples, pears, berries)

• Cruciferous vegetables (e.g. broccoli, cabbage, cauliflower, Brussels sprouts)

• Nuts and seeds (e.g. chia, flaxseed, almonds)

  
  

5 High-Fibre Hacks for Super-Busy Midlife Women

1. Add 2 Tbsp ground flaxseed to yoghurt, smoothies, or porridge at breakfast.

2. Choose sourdough, seeded or wholegrain bread

3. Add lentils or chickpeas into salads, soups, and pasta sauces.

4. Traybake roasted veggies (with skin on) once a week and use for easy lunches or extra fibre with eggs for breakfast

5. Add cooked and cooled starches (like potatoes, rice, or pasta) to your meals for a boost of resistant starch which is high in fibre

By jumping on this GenZ trend of fibremaxxing, midlife women can future-proof their mental, hormonal, and gut health—one tasty, fibre-rich meal at a time.

If you liked this article, then read more about fibre and it's role in Short-Chain fatty Acid production (SCFAs) here