If you find yourself chronically online, you know that nutrition trends come and go like denim styles. From cottage cheese, to high protein, to juicing, it’s not unlikely for a specific nutrient or food to take over your feed. Recently, TikTok creators have taken to the platform to boast about different ways they’re upping their fiber intake, which they’re calling “fibermaxxing.” While it sounds dramatic, fibermaxxing is just the internet’s way of saying eat more fiber to reach the recommended daily intake or more. For women, that means consuming at least 25 grams of fiber per day, while 38 grams per day are recommended for men.
You may already know that fiber is important for overall health. So, if you’re sitting here wondering, “why are people fibermaxxing?” let me tell you. Although 25 grams of fiber may not seem like much, fiber is often overlooked in the average American diet. According to the USDA’s Dietary Guidelines, more than 90 percent of women and 97 percent of men do not meet the recommended intakes for fiber. Creators have begun putting this important nutrient in the spotlight by showcasing benefits (this user said her bloat disappeared) and highlighting different foods to consume to help reach your goals. As a registered dietitian I believe fiber shouldn’t be a trend, rather a staple in your overall diet. But, should everyone be fibermaxxing? Keep reading to find out.
Benefits of fiber
Dietary fiber is a non-digestible carbohydrate that can be found in plant-based foods such as fruits, vegetables, nuts, seeds, legumes, and whole grains. Both soluble (slows down digestion) and insoluble (supports movement through your digestive tract) fiber play important roles in overall health. Consuming enough fiber regularly has been shown to lower cholesterol, which can promote a healthy GI tract (read: better digestion), improve blood sugar, and help reduce inflammation. Not to mention, fiber helps you stay full for longer and avoid midday crashes.
When you don’t get enough fiber (more than 90 percent of women), digestion slows down, leading to bloating, constipation, and discomfort. Over time, low fiber intake can also disrupt your gut microbiome, raise cholesterol, and increase the risk of certain conditions. Fiber isn’t just about regularity; it’s essential for long-term health. With Fibermaxxing, you’re not just avoiding the pitfalls of too little fiber, you’re reaping the added benefits that come with getting enough.
Should you try Fibermaxxing?
When I first heard about fibermaxxing, I was elated that fiber was finally getting the five seconds of fame it deserves. Oftentimes, nutrition trends focus on restricting your diet; whereas fibermaxxing is the opposite. I love that this trend is about adding in more nutritious foods, rather than cutting foods out. As a dietitian, I am never going to advocate against more fiber; however, I would urge you to proceed with caution. Introducing additional fiber into your diet too fast can lead to adverse GI symptoms such as bloating, gas, and constipation. To help avoid these potential symptoms, start by increasing your fiber intake slowly over the course of a few weeks. Try adding a tablespoon of chia seeds to your yogurt or pair an additional vegetable with your go-to dinner. But, most importantly, be sure to keep hydrated as fiber needs water to successfully move through your system.
Is Fibermaxxing safe?
Overall, fibermaxxing can be beneficial for the average individual, especially if you find yourself falling short on your daily fiber intake. Remember that gradually incorporating fiber and drinking enough water is key to reduce potential symptoms like bloating or digestive upset. However, for those that have conditions affecting the gut such as irritable bowel disease, IBS, or diverticulitis, consult your physician before attempting fibermaxxing or incorporating any changes to your diet. Many doctors may recommend a low-fiber diet for certain patients.
Fiber-rich food sources
When it comes to incorporating fiber into your diet, eating both soluble and insoluble food sources are important. Luckily, many foods are sources of both. If you’re looking to add more soluble fiber in your diet choose oats, beans, bananas, peaches, chickpeas, carrots, and peas. For insoluble fiber look towards chia seeds, nuts, leafy greens, whole wheat bread, and brown rice.
To incorporate more fibrous foods in your diet, consider these ideas:
- Snack on fruit paired with nuts for a mix of both soluble and insoluble fiber
- Have veggies that are starting to go bad? Throw them together in a vegetable soup or chili.
- Add a Tablespoon (or two!) of chia seeds to your favorite yogurt, into oatmeal, or a smoothie
- For baked goods, choose whole wheat flour or a mix of half whole wheat and half white flour
- Have nuts and dried fruit on hand to create your own trail mix
- Aim to add one vegetable into every meal
Morgan Tarmann, Ms, RD, LDN, Registered Dietician and Contributing Wellness Writer
Morgan is a registered dietitian with a master’s degree in Nutrition and Wellness from Bradley University. She currently works as a food service dietitian in a university setting assisting students with their individual dietary needs. As a Contributing Wellness Writer, she works to provide relatable, evidence-based pieces to readers that are both educational and engaging.
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