Your social media feed is buzzing with a new wellness trend: fibermaxxing. Between smoothie recipes and gym selfies, influencers share their high-fiber meals and track their daily totals. But unlike some fleeting health fads, our registered dietitians nod approvingly to this one.
The concept is simple: maximize the fiber in your diet. But before you start eating beans and broccoli, here’s what you need to know about how to do it safely and effectively.
“I love fiber: it’s essential for digestion, satisfaction, and even cholesterol and blood sugar control,” says Melissa Jaeger, dietitian and chief nutrition officer at MyFitnessPal (10). “Fibermaxxing is an accessible way to focus on increasing fiber in your diet and by logging into MyFitnessPal you can discover which foods have the most fiber.”
So, what is Fibermaxxing?
“In general, it increases your daily fiber intake by increasing your intake of fiber-rich 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 aims to achieve (but not dramatically exceed) the recommended daily fiber intake of 25-38 grams (1). Women should aim for around 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 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 provides 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 digestive comfort when they eat more fiber-rich foods.
In addition to aiding digestion, fiber plays a key role in controlling blood sugar levels. Soluble fiber slows the absorption of sugar and helps prevent blood sugar spikes after meals (4). This makes it particularly valuable for people managing 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 LDL (bad) cholesterol levels (5).
Where to find fiber in your diet
Adding more fiber does not require special supplements or expensive products. The best sources are whole, minimally processed foods that you probably already eat, or that you can easily add to your routine.
According to Jaeger, whole fruits and vegetables are at the top of the list, especially if you eat the skin and seeds where needed. Apples with skin, 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 cup (6).
Whole grains are another excellent source. Swap refined grains for options like oatmeal, quinoa, brown rice, and whole wheat bread (6). Seeds deserve a special mention: Just two tablespoons of chia seeds contain about 10 grams of fiber, while flaxseeds offer similar benefits (6).
How to safely try Fibermaxxing at home
Ready to increase your fiber intake? Here’s how to do it without digestive problems:
- Gradually increase the amount of fiber 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 increases too quickly.
- Drink plenty of water throughout the day – fiber needs adequate hydration to move smoothly through your digestive tract (11). Start by adding fiber-rich foods to each meal, such as berries with your breakfast oatmeal, some vegetables with lunch, and beans with your dinner. Track your intake with MyFitnessPal to ensure you’re hitting 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 (FAQs): Fibermaxxing
Can you eat too much fiber?
Yes. Consuming significantly more than 38 grams per day can cause digestive problems and interfere with mineral absorption (1). Stick to the recommended amounts unless your doctor advises otherwise.
What is the difference between soluble and insoluble fiber?
Soluble fiber dissolves in water and helps lower cholesterol and blood sugar levels, while insoluble fiber does not dissolve and promotes regular bowel movements (3). Most high-fiber foods contain both types.
Will fibermaxxing help with weight management?
Fiber increases satiety, helping you feel full 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 the benefits of more fiber?
Many people notice improved digestion within a few days to a week, although cardiovascular benefits such as cholesterol reduction may last several weeks to months with consistent intake (5).
Should I take fiber supplements instead?
Whole food sources are preferable because they contain vitamins, minerals and other beneficial substances in addition to fiber (1). However, fiber supplements may help some who have difficulty meeting their needs through food alone.
The bottom line
Fibermaxxing isn’t just a fleeting wellness trend; it’s a practical approach to meeting dietary guidelines where most people already fall short. By gradually increasing your intake of fiber-rich, whole foods, such as fruits, vegetables, whole grains and seeds, you can support your digestion, blood sugar control and cholesterol levels. The key is to take it easy, stay hydrated, and listen to your body as you work toward that daily goal of 25-38 grams.
The mail What is Fibermaxxing? A dietician explains this fiber trend appeared first on MyFitnessPal Blog.