Fibremaxing and PCOS: Is More Fibre Better for Hormones, Weight and Blood Sugar?
- Lisa Smith Nutritionist
- 1 hour ago
- 4 min read
Fibre has always been important for good health, but recently a new trend called “fibremaxing” has taken over social media. Instead of cutting foods out, fibremaxing is all about adding more high-fibre foods into your day to support digestion, energy, and weight management.
But if you have PCOS, does fibremaxing really help? And could there be downsides if you go too far?
Let’s look at what fibremaxing means, the benefits for PCOS, and how to use this trend in a safe and practical way.
What is Fibremaxing?
Fibremaxing is the idea of intentionally increasing fibre intake beyond the minimum recommendation.
In the UK, adults are encouraged to eat 30g of fibre per day, but most women average only 18–20g. Research shows that women with PCOS tend to eat less dietary fibre than women without PCOS, even when their overall calorie intake is the same.
This matters because fibre supports gut health, blood sugar balance and inflammation, all key areas affected in PCOS. A 2022 meta-analysis highlighted this “fibre gap” and suggested that increasing fibre could be an important nutrition strategy for managing PCOS symptoms.
Fibremaxing flips this around by making fibre the focus of meals and snacks, often aiming for 30–40g or more daily. The trend is popular because it feels positive, it’s about adding in nourishing foods like beans, wholegrains, fruit and vegetables, rather than strict dieting or restriction.
Why Fibremaxing Could Help in PCOS
1. Blood Sugar Balance and Insulin Resistance
Around 70% of women with PCOS struggle with some degree of insulin resistance. Fibre slows the breakdown of carbohydrates, which helps prevent sharp spikes and crashes in blood sugar. This can mean fewer energy dips, steadier moods, and less intense sugar cravings. Get tips on what to eat to reverse insulin resistance in this post.
2. Appetite and Weight Management
Fibre increases fullness, which can reduce the likelihood of overeating or constant snacking. For women with PCOS who find weight particularly stubborn, simply increasing fibre can make a noticeable difference in satiety and portion control. Losing just 5% of your body weight can make a big difference to PCOS symptoms, learn more about weight loss here.
3. Hormone and Cycle Support
Your body clears oestrogen and other hormones through the gut. Fibre helps carry excess hormones out of the body, supporting a healthier balance. This may help regulate cycles over time, especially when paired with other nutrition and lifestyle changes.
4. Gut and Inflammation Benefits
Many women with PCOS also struggle with digestive issues or chronic inflammation. Fibre feeds beneficial gut bacteria, producing short-chain fatty acids that can help reduce inflammation and support better overall health. Learn more about what triggers inflammation in this post.
Is There a Downside to Fibremaxing?
Like many wellness trends, fibremaxing can be taken too far.
Digestive discomfort: Jumping from low fibre to very high fibre overnight can cause bloating, cramps, or changes in bowel habits.
Nutrient absorption: If meals are too fibre-heavy without enough protein or healthy fats, it may affect nutrient absorption or leave you feeling unsatisfied.
Not suitable for everyone: Women with IBS, SIBO or other gut sensitivities may find that certain high-fibre foods trigger symptoms. More about SIBO and PCOS here.
The key is balance. More fibre isn’t automatically better. For PCOS, the sweet spot tends to be 25–35g per day, focusing on whole foods rather than powders or supplements.
How Much Fibre Do You Really Need with PCOS?
The official UK recommendation is 30g per day, which is a good goal to aim for.
For PCOS, research suggests that intakes in the range of 25–35g daily can help with insulin resistance, appetite, and cycle regulation. Going well above this doesn’t usually bring added benefit, especially if it causes gut issues.
Practical Fibremaxing Tips for PCOS
Fibremaxing doesn’t have to be complicated. Here are some easy ways to increase fibre without overloading your digestion:
Start your day with oat bran or chia pudding. Add berries, flax or pumpkin seeds for an extra boost.
Swap to wholegrain options. Wholemeal bread, brown rice, or quinoa instead of refined carbs.
Add beans or lentils once a day. Add them into soups, stews, or salads.
Snack smart. Keep carrot sticks, apples, or roasted chickpeas ready to grab.
Mix and match vegetables. Aim for variety with different colours which means you get different types of fibre and nutrients.
Pair fibre with protein and fats. This keeps blood sugar steady and prevents the “carb crash” feeling. Lots of PCOS-friendly 30g protein meal ideas here, and high-protein breakfast ideas here.
When Fibremaxing Might Not Be the Best Approach
Fibremaxing isn’t right for every woman with PCOS. You might want to be cautious if:
You have gut conditions like IBS or SIBO, where too much fibre worsens symptoms.
You already eat a very plant-rich diet with plenty of fibre and don’t see extra benefit from going higher.
You notice persistent bloating, discomfort, or irregular bowels after increasing fibre.
In these cases, a personalised approach is better than following the trend.
Key Takeaways
Fibremaxing is about focusing on fibre-rich foods like beans, wholegrains, fruit and vegetables.
For PCOS, it can support blood sugar control, appetite regulation, hormone balance, and gut health.
More fibre isn’t always better, the realistic target is 25–35g per day, introduced gradually.
The best approach is personal, not everyone tolerates the same amount or type of fibre.
If you’d like step-by-step guidance, form a BANT registered nutritionist, on using nutrition to balance hormones, manage cravings and support your cycles with PCOS, my 12-Week PCOS Hormone Shift Method is designed for exactly that.
You’ll learn how to build meals that keep blood sugar stable, increase fibre in a way that works for your body, and create lasting changes without overwhelm.
Not ready for a full programme? Try my free 7-day PCOS sugar reset here, or join the menbership hub for meal plans, recipes and monthly challenges.
Disclaimer: This information is for educational purposes only and is not a substitute for personalised medical advice. Always check with your healthcare provider before making significant dietary changes, especially if you have existing gut or medical conditions.
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