‘Fibermaxxing’ Is the Trending Gut-Health Craze Gaining Popularity—But Is It Effective?

      If you spend a lot of time online, you’re likely aware that nutrition trends come and go just like fashion fads. From cottage cheese to high-protein diets to juicing, there are always certain foods or nutrients that seem to dominate social media. Recently, TikTok users have been promoting various ways to increase fiber intake, calling it “fibermaxxing.” Though it sounds dramatic, fibermaxxing simply refers to the internet's encouragement to consume more fiber in order to meet or exceed the daily recommended amounts. For women, that’s at least 25 grams of fiber daily, while men should aim for 38 grams.

      You may recognize that fiber is crucial for good health. If you’re wondering, “Why are people fibermaxxing?” here's the explanation. While 25 grams may not appear to be a significant amount, fiber is often not prioritized in the average American diet. According to the USDA’s Dietary Guidelines, over 90 percent of women and 97 percent of men fall short of the recommended fiber intake. Creators have been highlighting this important nutrient by showcasing its benefits (one user noted her bloating disappeared) and promoting various foods to help individuals reach these fiber goals. As a registered dietitian, I believe that fiber should be a dietary staple, not just a trend. But is fibermaxxing right for everyone? Read on to learn more.

      Benefits of fiber

      Dietary fiber is a type of carbohydrate that your body cannot digest, found in plant-based foods like fruits, vegetables, nuts, seeds, legumes, and whole grains. Both soluble fiber (which slows digestion) and insoluble fiber (which aids in digestion) are vital for overall health. Regularly consuming adequate amounts of fiber has been linked to lower cholesterol, promoting a healthy gastrointestinal tract (resulting in better digestion), improving blood sugar levels, and reducing inflammation. Additionally, fiber helps you feel full longer, preventing mid-afternoon energy drops.

      When fiber intake is inadequate (over 90 percent of women do not meet the recommendations), digestion can slow down, leading to bloating, constipation, and discomfort. Prolonged low fiber intake can also negatively affect the gut microbiome, raise cholesterol levels, and increase the risk of certain health issues. Fiber is essential not just for regularity but for long-term health as well. By fibermaxxing, you’re not only avoiding the downsides of insufficient fiber, but you're also enjoying the additional health benefits of adequate intake.

      Should you try fibermaxxing?

      When I first came across fibermaxxing, I was excited to see fiber finally getting the recognition it deserves. Many nutrition trends usually emphasize diet restrictions, but fibermaxxing encourages the opposite. I appreciate that this trend focuses on adding nutritious foods instead of eliminating them. As a dietitian, I will always support increased fiber intake, but I advise caution. Rapidly increasing fiber in your diet can lead to unwanted gastrointestinal symptoms such as bloating, gas, and constipation. To mitigate these symptoms, gradually raise your fiber intake over a few weeks. You could start by adding a tablespoon of chia seeds to your yogurt or including an extra vegetable in your main meal. Most importantly, ensure you stay hydrated, as fiber requires water to move through your digestive system effectively.

      Is fibermaxxing safe?

      In general, fibermaxxing can be advantageous for most people, especially if you're not currently meeting your daily fiber intake. However, remember that slowly incorporating fiber and maintaining adequate hydration is essential to lessen the risk of bloating or digestive issues. For those with gut-related conditions like irritable bowel syndrome (IBS), inflammatory bowel disease, or diverticulitis, it’s best to consult your physician before starting fibermaxxing or making any dietary changes. Many healthcare providers may recommend a low-fiber diet for certain patients.

      Fiber-rich food sources

      To successfully integrate fiber into your diet, it’s important to include both soluble and insoluble fiber sources. Thankfully, many foods provide both types. If you want to add more soluble fiber, consider oats, beans, bananas, peaches, chickpeas, carrots, and peas. For insoluble fiber, focus on chia seeds, nuts, leafy greens, whole wheat bread, and brown rice.

      To increase the consumption of fibrous foods, try these ideas:

      - Snack on fruit alongside nuts to enjoy both soluble and insoluble fiber.

      - Got vegetables nearing their expiration? Combine them in a vegetable soup or chili.

      - Stir in one or two tablespoons of chia seeds into your favorite yogurt, oatmeal, or smoothie.

      - When baking, opt for whole wheat flour or a blend of half whole wheat and half white flour.

      - Keep nuts and dried fruit on hand for an easy-to-make trail mix.

      - Make it a goal to include at least one vegetable in each meal.

      ABOUT THE AUTHOR

      Morgan Tarmann, MS, RD, LDN, Registered Dietitian and Contributing Wellness Writer

      Morgan is a registered dietitian with a master’s degree in