Fibremaxxing for PCOS? Here’s How to Boost Fibre Without the Bloat

If you’ve been on TikTok and insta lately, you’ve definitely seen “fibremaxxing” trending: breakfast bowls packed with oats, nuts and berries, chia puddings in every flavour and smoothies so thick our spoon can literally stand in.

And if you live with PCOS, fibre isn’t just a wellness buzzword. It’s a pretty underrated tool for blood sugar control, gut health and hormones. The catch? Going from zero to hero with fibre can leave you bloated, uncomfortable and wondering why everyone else seems to be thriving on chickpeas and chia.

Turns out, more fibre isn’t always better. It’s about balance. So, here’s what fibre does for PCOS, why it matters and how to hit that sweet spot between not enough and way too much.

Why Fibre Deserves a Spotlight in PCOS Nutrition

Fibre slows down how quickly carbohydrates are digested. This means it helps stabilise blood sugar and insulin levels, both of which are essential to manage symptoms of PCOS like acne, irregular menstrual cycles, cravings, excess hair growth, fertility, inflammation and risk of diabetes, high cholesterol and fatty liver.

Plus, stable blood sugars mean fewer energy crashes, steadier moods and less of that constant “hangry” feeling.

Fibre also supports a healthy gut environment by feeding beneficial bacteria that help reduce inflammation and aid in oestrogen metabolism which are both involved in PCOS symptoms.

The goal isn’t to fibremaxx overnight. It’s to aim for consistency, roughly 25 to 30g of fibre per day. But before you panic and start counting grams, try these gentle tips.

1. Start slow, your gut will thank you

Your gut needs time to adapt. Jumping straight into high-fibre eating can overwhelm your digestive system. Cue bloating, gas and discomfort.

Think gradual upgrades, not complete all-in overhauls. Add one or two new high-fibre foods at a time, monitor your tolerance and pace this to match how your gut adjusts.

We use this gentle approach because it supports your digestion and helps you stick with it long term (no “I tried fibre and it ruined my stomach” stories required).

2. Focus on variety, not volume

You don’t need to load a kilo of broccoli onto your plate to see benefits. There’s actually more magic in diversity, not just quantity.

Different plant foods contain different types of fibre that feed different gut bacteria. A more diverse microbiome means better digestion, improved inflammation control and better PCOS symptom management.

Think of it as “fibre cross-training” every plant food adds something unique. Try mixing and matching: 

• Wholegrains: oats, quinoa, barley, brown rice

• Legumes: lentils, chickpeas, black beans

• Nuts and seeds: chia, flaxseed, almonds, sunflower seeds

• Fruit and veg: berries, kiwi, broccoli, carrots, leafy greens

Need recipe inspo. Try our Easy Homemade Christmas Muesli (that’s not just for Christmas!), Four Bean Salad or Gut-Healthy Prebiotic Rocky Road.

3. Balance fibre with protein and fats

So no one tells you this about fibremaxxing: it’s not about how much fibre you can cram into a meal… it’s about how you balance it.

Adding protein and healthy fats to your meals helps slow digestion and keeps you fuller for longer. This not only steadies blood sugar levels (we all know this is a big win for PCOS) but also prevents that heavy, overstuffed feeling that comes from loading your plate with only fibre-rich foods.

Think of it like a team effort. Fibre brings the stability, protein keeps you satisfied and fats help everything move along comfortably. It’s the combination that makes your meals nourishing and enjoyable.

4. Gut-Friendly Fibre (Without the Food Rules)

If fibre-rich foods leave you bloated, that doesn’t mean you’re doing it wrong. It just means your gut might prefer a slower ramp-up or gentler fibre types, like soluble fibre.

Start with cooked veggies, porridge or overnight oats, and fruit like bananas or peeled and stewed (or canned) apples. Once your gut adjusts, you can systematically add more textured fibre like lentils and wholegrains.

5. Don’t Forget the Fluids

Fibre needs water to do its job properly. Without it, things quite literally get stuck (yep, we’re talking about constipation).

As you increase fibre, aim to also increase your fluids: water, herbal teas, or even infused water all count. Drinking enough fluid keeps digestion comfortable and helps fibre support your gut (not fight it). 

Use our handy guide to learn when and how to boost your fluids: 4 Subtle Signs You’re Not Drinking Enough Fluids (Backed by Science)

Our take home message

Fibre is one of the simplest, most effective tools for PCOS support. But, it shouldn’t come with overwhelm, bloating or endless food rules.

If you’re unsure where to start or how to manage fibre alongside gut symptoms or PCOS-related challenges, we can help.

Our Accredited Practising Dietitians specialise in non-restrictive, evidence-based nutrition for PCOS. Together, we’ll help you build habits that last (sans guilt, overwhelm, or food rules). Book an appointment with us today.

FAQS About Fibre and PCOS

What’s the best type of fibre for PCOS?

A mix of soluble and insoluble fibre is best. Soluble fibre (e.g. oats, chia, bananas) helps manage blood sugar, while insoluble fibre (e.g wholegrains, nuts, vegetable skins) supports digestion and regularity. If you have a sensitive gut and struggle with bloating, gas and pain, starting with soluble fibre is best before strategically “pairing” in insoluble fibre.

Does fibre help with insulin resistance in PCOS?

Yes! Fibre slows down glucose absorption, helping prevent blood sugar spikes. Over time, this supports insulin sensitivity, one of the key nutrition strategies for managing PCOS symptoms.

Can too much fibre cause bloating?

It can, especially if increased too quickly. Start small, stay hydrated, and mix in both cooked and raw fibre sources for better comfort.

How much fibre should I aim for daily?

Most adults benefit from 25 to 30g of fibre per day. Instead of counting grams, aim to include a mix of plant foods across your day.

What are easy ways to add more fibre?

Add a handful of seeds to breakfast, toss legumes into meals and choose wholegrain versions of breads, crackers, cereals and wraps.

Do I need to track fibre intake?

Not necessarily. Most of our clients see benefits simply by adding more plants and whole foods, no tracking required. It’s more about patterns than precision. 

HUNGRY FOR MORE? CHECK OUT OUR LIBRARY OF ARTICLES AND RECIPES WRITTEN BY OUR DIETITIANS: