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Your social media feed is buzzing with the new wellness trend: fibermaxxing. Between smoothie recipes and gym selfies, influencers share their high-fiber meals and track their daily totals. But unlike some passing health fads, this one has our registered dietitians nodding in approval.
The concept is simple – increase the amount of fiber in your diet. But before you load up on beans and broccoli, here’s what you need to know about doing it safely and effectively.
“I love fiber—it’s essential for digestion, satisfaction, and even cholesterol and blood sugar control,” says Melissa Jaeger, a dietitian and head of nutrition at MyFitnessPal (10). “Fibermaxxing is an affordable way to focus on increasing fiber in your diet, and logging into MyFitnessPal can help you see which foods have the most fiber.”
So what is Fibermaxxing?
“In general, it increases your daily fiber intake by increasing your intake of high-fiber foods. I recommend gradually increasing your fiber intake and fluid intake at the same time to avoid any side effects,” says Jaeger (9). The approach focuses on reaching (but not dramatically exceeding) the recommended daily fiber intake of 25-38 grams (1). Women should aim for about 25 grams per day, while men should aim for 38 grams (1).
Despite the importance of fiber, most Americans fall short. The average person consumes only 10-15 grams of fiber per day – well below the recommendations (2). That gap makes maximizing fiber less about following a trend and more about meeting basic nutritional needs.
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How Fibermaxxing works
Increasing your fiber intake has several science-backed benefits for your body. First, fiber promotes regular digestion and can help reduce bloating by adding bulk to stool and supporting healthy gut bacteria (3). This is why many people notice improved digestion when they eat more fiber-rich foods.
In addition to digestion, fiber plays a key role in regulating blood sugar levels. Soluble fiber slows the absorption of sugar, helping to prevent spikes in blood sugar after a meal (4). This makes it especially valuable for people dealing with diabetes or prediabetes.
Fiber also supports heart health by helping to lower cholesterol. Soluble fiber binds to cholesterol particles in your digestive system and helps remove them from your body, which can lower your LDL (bad) cholesterol levels (5).
Where to find fiber in your diet
Adding more fiber does not require special additives or expensive products. The best sources are whole, minimally processed foods that you probably already eat—or can easily add to your routine.
According to Jaeger, whole fruits and vegetables top the list, especially eating skins and seeds where appropriate. Apples with skin, berries, pears, broccoli, Brussels sprouts and carrots contain a lot of fiber (6). Legumes like lentils, black beans, and chickpeas are fiber powerhouses, with some varieties offering 15 grams or more per cup (6).
Whole grains are another great source. Swap refined grains for options like oatmeal, quinoa, brown rice, and whole grain bread (6). The seeds deserve a special mention – just two tablespoons of chia seeds contain about 10 grams of fiber, while flax seeds have similar benefits (6).
How to safely try Fibermaxxing at home
Ready to up your fiber intake? Here’s how to do it without indigestion:
- Gradually increase fiber by adding about 5 grams per day to your current intake. This gives your digestive system time to adjust and minimizes the gas, bloating, constipation or diarrhea that can occur when fiber is increased too quickly.
- Drink lots of water during the day – fiber needs adequate hydration in order to move smoothly through your digestive tract (11). Start by adding one fiber-rich food to each meal, such as berries on your oatmeal for breakfast, a side of vegetables for lunch, and beans for dinner. Track your intake using MyFitnessPal to make sure you hit the recommendations without overdoing it.
Most people can safely increase their fiber intake, but check with your doctor if you have a digestive condition such as inflammatory bowel disease or diverticulitis, as some conditions require specific fiber guidelines (7).
Frequently Asked Questions (FAQ): Fibermaxxing
Can you eat too much fiber?
Yes. Consuming significantly more than 38 grams per day can cause digestive problems and may interfere with mineral absorption (1). Stick to the recommended ranges, unless your doctor advises otherwise.
What is the difference between soluble and insoluble fiber?
Soluble fibers dissolve in water and help lower cholesterol and blood sugar, while insoluble fibers do not dissolve and promote regular bowel movements (3). Most fiber-rich foods contain both types.
Will fibermaxxing help with weight control?
Fiber increases satiety, helping you feel fuller longer, which can support weight management efforts (8). However, it is not a magic solution and works best as part of an overall balanced diet.
How long does it take to see benefits from increased fiber intake?
Many people notice improved digestion within days to weeks, although cardiovascular benefits like lowering cholesterol may take weeks to months of consistent intake (5).
Should I be taking fiber supplements instead?
Whole food sources are preferred because they provide vitamins, minerals and other beneficial compounds along with fiber (1). However, fiber supplements can help some who struggle to meet their needs with food alone.
Bottom line
Fibermaxxing isn’t just another passing wellness trend—it’s a practical approach to meeting nutritional guidelines that most people are already failing to meet. By gradually increasing your intake of fiber-rich whole foods like fruits, vegetables, whole grains, and seeds, you can support your digestive health, blood sugar control, and cholesterol levels. The key is to take it slow, stay hydrated and listen to your body as you work towards your daily goal of 25-38 grams.
Post What is Fibermaxxing? A nutritionist explains this fiber trend appeared first on MyFitnessPal Blog.
