Among the current wave of wellness obsessions, fibermaxxing is gaining significant traction. This more-is-more approach to fiber is widely discussed on platforms like TikTok, where it's touted as a means to enhance digestion, increase satiety, and promote overall gut health. With many Americans falling short of their daily fiber requirements, the movement addresses a pressing dietary issue. However, nutrition experts emphasize that while increasing fiber intake has evident benefits, there is a right way to do it to maximize results.
The fibermaxxing trend revolves around maximizing fiber intake by incorporating fiber-rich foods and sometimes supplements into every meal and snack. This approach aims to support gut health, enhance satiety, stabilize cholesterol levels, regulate blood sugar, and even contribute to cancer prevention. The trend represents a shift away from protein-heavy diets, focusing instead on digestive and colon health.
Jennifer House, a registered dietitian and owner of First Step Nutrition in Calgary, Alberta, warns that individuals with conditions like IBS or inflammatory bowel diseases, such as Crohn's disease or ulcerative colitis, may not benefit from a high-fiber diet. “If you suffer from constipation, increasing fiber all at once could temporarily worsen the situation,” she cautions.
The recommended daily intake of fiber varies by age and gender. For women aged 18 to 50, the recommendation is 25 grams of fiber per day, while women over 51 should aim for 21 grams. For men, the daily target is 30 grams. Unfortunately, most people only consume about half of the recommended amount of fiber each day, according to House.
Fiber is exclusively found in plant-based foods, which can be categorized into five main groups: vegetables, fruits, legumes, whole grains, and nuts and seeds. Among these, legumes are particularly rich in fiber—just one cup of beans can provide 10 to 19 grams of fiber, making them an efficient way to reach daily goals. House emphasizes that diets high in meat, dairy, and eggs are often deficient in fiber since animal foods do not contain it.
Increasing fiber intake supports healthy digestion, regulates blood sugar and cholesterol levels, and promotes a sense of fullness, aiding in appetite control and weight management. Additionally, fiber consumption is linked to a lower risk of heart disease, type 2 diabetes, and certain cancers, including colorectal cancer. “Low-fiber diets can lead to microbiome imbalances and decreased microbial diversity, both associated with inflammatory diseases,” notes registered dietitian Avery Zenker.
Different types of fiber offer unique health benefits. Soluble fiber helps regulate blood sugar and lower cholesterol, making it beneficial for individuals with diabetes or at risk for heart disease. This type of fiber dissolves in water to form a gel-like substance. On the other hand, insoluble fiber promotes regular bowel movements and prevents constipation, which is crucial for colon health. Prebiotic fiber serves as nourishment for beneficial gut bacteria, which aid in producing short-chain fatty acids with anti-inflammatory properties. Foods rich in prebiotics include garlic, onions, bananas, and asparagus.
Incorporating a variety of fiber types into your diet not only enhances nutrition but also contributes to a healthier gut microbiome. “Different fibers feed various strains of beneficial bacteria, leading to improved gut health and reduced inflammation,” explains Dr. Michael Ednie, founder of Bespoke Concierge MD in Scottsdale, Arizona.
While there is no official upper limit for fiber intake, increasing it too rapidly can lead to digestive issues such as gas, bloating, cramping, constipation, and diarrhea. “The gut bacteria can go into overdrive trying to process a sudden increase in fiber, resulting in excess gas production,” Ednie warns. In rare cases, an abrupt increase in fiber without adequate hydration can lead to intestinal blockages requiring medical attention.
The type of fiber added to the diet can influence potential symptoms. Soluble fiber, found in oats, apples, and beans, tends to be gentler initially but may cause more gas due to fermentation by gut bacteria. Insoluble fiber, sourced from whole grains, vegetable skins, and nuts, adds bulk but can lead to bloating if increased too quickly without sufficient hydration. Zenker also points out that, particularly for older adults and young children, the satiating effect of fiber may reduce overall food intake, potentially leading to unintended weight loss or nutrient deficiencies.
Additionally, excessive fiber consumption can interfere with the absorption of critical minerals like iron, zinc, and calcium by binding to them in the gut.
Proper hydration is essential when increasing your fiber intake to ensure it functions effectively. “Soluble fiber needs water to form the gel that helps regulate blood sugar and cholesterol; insoluble fiber requires water to add bulk and facilitate stool movement,” Ednie explains. It’s recommended to drink at least eight to ten cups of water daily when boosting fiber intake, with additional hydration needed for those who are active or live in hot climates. Pairing every fiber-rich meal with a glass of water can further aid digestion.
Nutrition experts advise gradually increasing fiber intake to allow your digestive system to adjust and minimize discomfort. “Instead of jumping from 10 grams a day to 30 overnight, aim to add just 3 to 5 grams of fiber per week,” Ednie suggests. Spreading fiber intake throughout the day—such as having oatmeal with berries for breakfast, incorporating vegetables or legumes at lunch and dinner, and snacking on fruits or nuts—can also help. “Consistency allows the body to adapt more easily and fosters sustainable habits that support long-term gut health,” he adds.
Prioritizing whole foods as your main fiber source is crucial for supporting digestive, metabolic, and cardiovascular health. Whole foods naturally contain a mix of soluble and insoluble fiber, along with essential vitamins, minerals, and phytonutrients that fiber supplements often lack. “Supplements can be beneficial for those who struggle to meet their fiber needs through food alone, but they should complement—not replace—a balanced diet,” Ednie advises.
