Your social media feed is buzzing with a new wellness trend: fibermaxxing. Between smoothie recipes and fitness selfies, influencers share their fiber-rich meals and track their daily totals. But unlike some fleeting health fads, this one has our registered dietitians nodding in approval.
The concept is simple – maximize the 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 important for digestion, satiety, and even cholesterol and blood sugar control,” says Melissa Jaeger, dietitian and nutrition director at MyFitnessPal (10). “Fibermaxxing is an accessible way to focus on increasing fiber in your diet, and logging into MyFitnessPal can help you find out which foods have the most fiber.”
So what is Fibermaxxing?
“In general, increasing your daily fiber intake is 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 daily, 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 – far below the recommendations (2). That gap makes fibermaxxing less about following a trend and more about meeting basic nutritional needs.
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How Fibermaxxing works
Increasing your fiber intake offers several science-backed benefits for your body. First, fiber promotes regular digestion and can help reduce bloating by adding bulk to stools and supporting healthy gut bacteria (3). This is why many people notice improved digestive comfort when they eat more fiber-rich foods.
In addition to digestion, fiber plays a key role in managing blood sugar levels. Soluble fiber slows the absorption of sugar and helps prevent blood sugar spikes after meals (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 reduce LDL (bad) cholesterol levels (5).
Where do you find fiber in your diet?
Adding more fiber does not require special supplements or expensive products. The best sources are whole, minimally processed foods you probably already eat—or can easily add to your routine.
According to Jaeger, whole fruits and vegetables top the list, especially when you eat the skin and seeds where applicable. Peeled apples, berries, pears, broccoli, Brussels sprouts, and carrots all contain significant fiber (6). Legumes like lentils, black beans and chickpeas are fiber powerhouses, with some varieties offering 15 grams or more per serving. cup (6).
Whole grains provide another excellent source. Swap refined grains for options like oatmeal, quinoa, brown rice, and whole grain bread (6). Seeds deserve special mention—just two tablespoons of chia seeds contain about 10 grams of fiber, while flaxseeds offer similar benefits (6).
How to try Fibermaxxing safely at home
Ready to increase your fiber intake? How to do it without indigestion:
- Increase fiber gradually by adding about 5 grams per day to your current intake. This gives your digestive system time to adjust and minimizes gas, bloating, constipation or diarrhea that can occur when fiber is increased too quickly.
- Drink plenty of water throughout the day—fiber needs adequate hydration to move smoothly through your digestive tract (11). Start by adding a fiber-rich food to each meal, such as berries on your breakfast oatmeal, a side of vegetables at lunch, and beans at dinner. Track your intake using MyFitnessPal to ensure you’re meeting recommendations without overdoing it.
Most people can safely increase their fiber intake, but check with your doctor if you have a digestive condition like inflammatory bowel disease or diverticulitis, as some conditions require specific fiber guidelines (7).
Frequently Asked Questions (FAQs): Fibermaxxing
Can you eat too much fiber?
Yes. Consuming significantly more than 38 grams daily can cause indigestion and may interfere with mineral absorption (1). Stick to recommended ranges unless your doctor recommends otherwise.
What is the difference between soluble and insoluble fiber?
Soluble fiber dissolves in water and helps lower cholesterol and blood sugar, while insoluble fiber does not dissolve and promotes regular bowel movements (3). Most fiber-rich foods contain both types.
Will fibermaxxing help with weight control?
Fiber increases satiety and helps you feel full longer, which can support weight control 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 the benefits of increased fiber?
Many people notice improved digestion within a few days to a week, although cardiovascular benefits like cholesterol reduction may take several weeks to months with consistent intake (5).
Should I take fiber supplements instead?
Whole food sources are preferable because they provide vitamins, minerals and other beneficial compounds along with fiber (1). However, fiber supplements can help some who struggle to meet needs through food alone.
Bottom line
Fibermaxxing isn’t just another fleeting wellness trend—it’s a practical approach to meeting nutritional guidelines that most people already fall short of. By gradually increasing your intake of high-fiber 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 the daily goal of 25-38 grams.
The post What is Fibermaxxing? A Dietitian Explains This Fiber Trend appeared first on MyFitnessPal Blog.