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R.D not a fan of fibermaxxing.

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You Should Be Fibermeeting, Not Fibermaxxing

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Despite what the latest TikTok videos might say, you can overdo your fiber intake - here's what you should keep in mind when trying to get more of this vital nutrient.

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We Asked 3 Dietitians If You Should Try ‘Fibermaxxing.’ They All Said The Same Thing.

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This new social media trend encourages you to load up on fiber for a host of health benefits. But is ‘fibermaxxing’ expert-approved?

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The ‘Fibermaxxing’ Wellness Trend May Pose Health Risks. Here’s Why.

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What is ‘fibermaxxing?’ Dietitian warns about pitfalls of viral health trend — and the change to keep an eye on

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Fiber has plenty of health perks — but too much can turn your gut against you.

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“Fibermaxxing” With IBD? Not So Fast, Crohn’s Experts Say

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The social media trend is everywhere—but eating too many legumes, grains, and other types of fiber can cause Crohn’s complications. So, how much fiber is the right amount?

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The ‘Fibermaxxing’ Wellness Trend May Pose Health Risks. Here’s Why.

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Only seven percent of American adults consume their daily recommended intake of fiber, according to the American Society for Nutrition. It's a startling statistic and means the odds are high that you're among the 93% who need a major fiber boost. But social media users believe they may have found a solution to the problem, as they turn to the latest online health trend, dubbed fibermaxxing.

It's not an official medical term, but the objective of fibermaxxing is to ensure you eat enough fiber on a daily basis.

"Fibermaxxing is all about building meals and snacks around fiber-rich foods like fruits, veggies, beans, lentils, seeds, nuts, and whole grains, and sometimes adding in functional fiber supplements like psyllium husk and Sunfiber," says Jennifer Bianchini, RD, a functional dietitian, mind-body wellness expert, and founder of Body to Soul Health.

But what is fibermaxxing, exactly, and is it a health trend worth trying? Here's what experts have to say.

What is fibermaxxing?

Although the word "fibermaxxing" might sound dramatic, it's simply the internet's way of saying, "eat more fiber," and a lot of it. The practice encourages strategically maximizing fiber intake throughout the day to promote digestive health, and while it is trending now, this is not a new concept.

The goal of fibermaxxing is to meet or exceed the recommended daily fiber intake, which is usually between 25 and 35 grams for adults, according to Alyssa Smolen, MS, RDN, CDN. There's not a specific plan or regimented diet to fibermaxx correctly, but as Bianchini previously detailed, it usually involves centering your meals around fiber-rich ingredients, adding these ingredients to your meals when possible, and eating a diverse array of plants.

Fibermaxxing is about adding in more ingredients instead of taking some away. Some people achieve this by adding chia and flax seeds to smoothies and yogurt bowls, topping a salad with roasted chickpeas, or adding avocado to scrambled eggs. Or it could look like a pasta recipe that's packed full of vegetables and other plants, such as a nut and herb pesto.

Is fibermaxxing safe?

Generally speaking, fibermaxxing is safe, and this is one of the rare social media health trends that many nutrition experts endorse - if done correctly.

"Fibermaxxing can be totally safe and super helpful if done right, since fiber supports gut health, hormones, blood sugar, and bowel regularity," explains Bianchini. "The key is to increase [fiber] gradually and drink more water; otherwise you may experience bloating and digestive issues if added too [quickly]."

That being said, fibermaxxing is not for everyone. Bianchini underscores that "If you have active irritable bowel syndrome, SIBO, diverticulitis, or you've been told to follow a low-fiber diet, fibermaxxing might not be ideal." In these cases, always consult a doctor before altering your diet.

What kinds of fiber can you add to your diet?

There are two main types of dietary fiber - soluble and insoluble - and each of these nutrients has important health benefits.

Bianchini details that soluble fiber dissolves in water and forms a gel-like substance, which slows digestion, balances blood sugar, promotes healthy cholesterol, and binds to toxins. It's found in foods like chia seeds, oats, apples, beans, avocados, peas, and psyllium husks.

Insoluble fiber, on the other hand, doesn't dissolve in water and acts more like a broom for your digestive tract, sweeping your gut to promote regular bowel movements and add bulk to your stool. You'll find insoluble fiber in whole grains, nuts, greens, and the skins of fruits and vegetables.

"The magic is in the mix," says Bianchini. "Both soluble and insoluble fiber [are] important, and most whole plant foods actually contain a combo of each, so a good rule of thumb is to eat a wide variety of plants, colors, and textures at each meal." Smolen suggests that ideally, people should consume more insoluble than soluble fiber. For anyone who wants to follow that recommendation, she says to follow roughly a two-to-one ratio of the two varieties.

Need meal ideas that include both soluble and insoluble fibers? Bianchini recommends the following simple recipes:

Cooked lentils with sautéed kale

Overnight oats topped with raspberries, ground flax seeds, and almonds

A vegetable bowl with roasted sweet potatoes, red cabbage slaw, and pumpkin seeds

How does fibermaxxing benefit you?

When done intentionally and in accordance with guidelines like the ones Bianchini outlines above, fibermaxxing can offer the following health benefits:

Regulates blood sugar

Per Bianchini, "Fiber regulates blood sugar by slowing digestion and preventing glucose spikes." This is because fiber - particularly soluble fiber - slows the absorption of carbohydrates (which include sugar) and can help prevent rapid spikes in blood glucose after meals.

Protects heart health

Soluble fiber also helps prevent your body from absorbing fat and cholesterol, which is key for improving heart health, says Bianchini. Research has found that soluble fiber can bind to cholesterol, blocking it from being absorbed into the bloodstream, leading to lower levels of LDL cholesterol and ultimately reducing the risk of cardiovascular disease.

Boosts digestion

Fiber aids digestion by promoting regular bowel movements, preventing constipation, and supporting a healthy gut microbiome. Certain fiber sources also serve as a prebiotic, helping feed beneficial bacteria in the large intestines, per Stanford Lifestyle Medicine.

Promotes satiety

Smolen explains that fiber adds bulk to your food, making you feel full for longer and keeping you satisfied between meals.

How much fiber is too much?

A high-fiber diet certainly has its advantages, but if you've had too much, you'll feel it. Consuming too much fiber too quickly can cause gas, bloating, abdominal discomfort, nausea, and even constipation, emphasizes Bianchini. Excess dietary fiber may alternatively cause loose stool and diarrhea, as insoluble fiber speeds up the movement of food through the intestines, Smolen adds.

It's difficult to define a blanket guideline for fiber consumption, because daily fiber needs depend on the person, but if you suddenly start eating 40 to 50 grams of fiber a day without working up to it, Bianchini says you might notice those undesirable GI symptoms. It's also a red flag that you're eating too much fiber if you notice undigested food in your stool.

As a result, Smolen advises gradually increasing the amount of fiber in your meals, especially if you're just beginning to monitor and up your intake of this nutrient. This gives your body time to adjust and minimize symptoms.

Of course, Bianchini points out that "like anything, more fiber isn't always better, and dietary needs should always be personalized." She recommends that you "go slow, build variety, stay hydrated, and listen to your gut, because fiber isn't just about grams; it's about diversity, balance, and what works best for your body."

Which foods are best for fibermaxxing?

To fibermaxx safely, Bianchini and Smolen recommend incorporating the following fiber-rich foods into your diet:

Whole grains (oats, quinoa, brown rice, barely, buckwheat)

Beans

Edamame

Lentils

Berries (blueberries, raspberries)

Seeds (chia seeds, flax seeds)

Avocados

Raw or cooked greens

Apples

Bananas

Nuts (almonds, walnuts)

Fiber powders and supplements can also be used (when necessary) to meet your fiber goals, but Bianchini strongly encourages getting most of your daily fiber from fresh, whole foods.

Reviewed by

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Is Fibermaxxing Safe? Dietitians Weigh in on the Viral Health Trend

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Fibermaxxing is the latest gut health trend to become popular online, and we asked dietitians and nutritionists if it's safe. Experts say that fibermaxxing can be good for you, but caution that people should introduce more fiber to their diet gradually, or they may face more digestive issues.

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Doctors Say This Viral Fiber Trend Is A Smart Way To Boost Health. Here’s What Happens To Your Body

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Fiber Myths and Truths: Do We Really Need Fiber?

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The need for dietary fiber is a myth. Research shows that fiber is rarely beneficial and large amounts of fiber can quickly become harmful.

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Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health?

Dietary fiber - found mainly in fruits, vegetables, whole grains and legumes - is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.

Selecting tasty foods that provide fiber isn't difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks.

What is dietary fiber?

Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates - which your body breaks down and absorbs - fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.

Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve.

Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

The amount of soluble and insoluble fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

Benefits of a high-fiber diet

A high-fiber diet:

Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool.

Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Studies have also found that a high-fiber diet likely lowers the risk of colorectal cancer. Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.

Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.

Helps control blood sugar levels. In people with diabetes, fiber - particularly soluble fiber - can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.

Aids in achieving healthy weight. High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer. And high-fiber foods tend to take longer to eat and to be less "energy dense," which means they have fewer calories for the same volume of food.

Helps you live longer. Studies suggest that increasing your dietary fiber intake - especially cereal fiber - is associated with a reduced risk of dying from cardiovascular disease and all cancers.

How much fiber do you need?

The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily fiber recommendations for adults:

Fiber: Daily recommendations for adults

Your best fiber choices

If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:

Whole-grain products

Fruits

Vegetables

Beans, peas and other legumes

Nuts and seeds

Refined or processed foods - such as canned fruits and vegetables, pulp-free juices, white breads and pastas, and non-whole-grain cereals - are lower in fiber. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Enriched foods have some of the B vitamins and iron added back after processing, but not the fiber.

Fiber supplements and fortified foods

Whole foods rather than fiber supplements are generally better. Fiber supplements - such as Metamucil, Citrucel and FiberCon - don't provide the variety of fibers, vitamins, minerals and other beneficial nutrients that foods do.

Another way to get more fiber is to eat foods, such as cereal, granola bars, yogurt and ice cream, with fiber added. The added fiber usually is labeled as "inulin" or "chicory root." Some people complain of gassiness after eating foods with added fiber.

However, some people may still need a fiber supplement if dietary changes aren't sufficient or if they have certain medical conditions, such as constipation, diarrhea or irritable bowel syndrome. Check with your doctor before taking fiber supplements.

Tips for fitting in more fiber

Need ideas for adding more fiber to your meals and snacks? Try these suggestions:

Jump-start your day. For breakfast choose a high-fiber breakfast cereal - 5 or more grams of fiber a serving. Opt for cereals with "whole grain," "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.

Switch to whole grains. Consume at least half of all grains as whole grains. Look for breads that list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label and have at least 2 grams of dietary fiber a serving. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur wheat.

Bulk up baked goods. Substitute whole-grain flour for half or all of the white flour when baking. Try adding crushed bran cereal, unprocessed wheat bran or uncooked oatmeal to muffins, cakes and cookies.

Lean on legumes. Beans, peas and lentils are excellent sources of fiber. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa.

Eat more fruit and vegetables. Fruits and vegetables are rich in fiber, as well as vitamins and minerals. Try to eat five or more servings daily.

Make snacks count. Fresh fruits, raw vegetables, low-fat popcorn and whole-grain crackers are all good choices. A handful of nuts or dried fruits also is a healthy, high-fiber snack - although be aware that nuts and dried fruits are high in calories.

High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.

Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.

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Show references

1. Kim Y, et al. Dietary fibre intake and mortality from cardiovascular disease and all cancers: A meta-analysis of prospective cohort studies. Archives of Cardiovascular Disease. 2016;109:39.

2. Duyff RL. Carbs: Sugars, starches, and fiber. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. New York, N.Y.: Houghton Mifflin Harcourt; 2017.

3. Nutrition facts label: Dietary fiber. U.S. Food and Drug Administration. https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/#intro. Accessed Oct. 1, 2018.

4. Veronese N, et al. Dietary fiber and health outcomes: An umbrella review of systematic reviews and meta-analyses. American Journal of Clinical Nutrition. 2018;107:436.

5. Song M, et al. Fiber intake and survival after colorectal cancer diagnosis. Journal of the American Medical Association: Oncology. 2018;41:71.

6. Colditz GA. Healthy diet in adults. https://www.uptodate.com/contents/search. Accessed Oct. 1, 2018.

7. Dietary reference intakes (DRIs): Recommended dietary allowances and adequate intakes, total water and macronutrients. Institute of Medicine. http://www.nap.edu/. Accessed Oct. 4, 2018.

See more In-depth

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Some of the health benefits of eating dietary fiber might surprise you. Find out what fiber can do for you and how to get more in your diet.