‘Fibermaxxing’ Is the Latest Nutrition Trend—But Is It Actually Good for You?

While social media has been obsessed with everything protein for quite some time, trends focused on fiber are starting to take hold. One in particular is aptly called “fibermaxxing.” This TikTok trend focuses on squeezing as many grams of fiber into a single meal or recipe as possible, in an effort to maximize fiber intake. 

“Fibermaxxing is a trend promoting the intentional increase in consumption of fiber-containing foods to reap the health benefits of nutrient,” confirms Eliza Whitaker, MS, RDN, LDN, CDN, CYT, registered dietitian and founder of Nourished Nutrition and Fitness. This movement is bolstered by social media rumblings of how far more young Americans are being diagnosed with colon cancer than they are with protein deficiency, pushing back against the singular focus on protein.

Here, we’ll dive into why fiber is so important, what fibermaxxing is, how you can try the trend at home, and other important considerations to take into account when upping your fiber intake.

Why Is Fiber Important?

First things first…what is fiber and why should we care about it?

“Fiber is a type of carbohydrate naturally found in plants,” says Kathleen Garcia-Benson, RDN, CSSD, LD, NASM-CPT, NBC-HWC, registered dietitian specializing in women’s health, sports nutrition, and digestive health for Top Nutrition Coaching.

Fiber is generally broken down into two main types: soluble and insoluble. “Soluble fiber dissolves in water and forms a gel-like substance. It helps lower cholesterol (through binding to the fat in the small intestine) and stabilize blood sugar levels, while insoluble fiber doesn’t dissolve and adds bulk to your stool, supporting regular bowel movements,” says Garcia-Benson.

But the benefits don’t stop there. “Bacteria ferment soluble fiber in the large intestine, supporting the growth of healthy gut bacteria that produce short-chain fatty acids, or compounds that reduce the liver’s production of cholesterol, further lowering blood cholesterol levels,” adds Whitaker. This support of bacteria in the gut microbiome also bodes well for overall health, as this microbial community is closely tied to several elements of health including immune, brain, and even heart health.

“Fiber has also been shown to reduce the risk of developing colon cancer and slows digestion, leaving you fuller longer, increasing meal satisfaction, and reducing the post-meal blood sugar spike seen after eating carbs,” shares Whitaker. This slowed digestion stabilizes energy levels after eating, and works to reduce cravings later in the day, too.

While most whole plant-based foods will contain some fiber—often a mix of both soluble and insoluble—some options boast higher levels than others. Particularly rich sources of soluble fiber include oats, apples, beans, berries, peas, seeds, avocado, banana, and citrus, while whole grains, bran, celery, nuts, cauliflower, and (skin-on) potatoes are high in insoluble fiber.

How to Fibermax In Everyday Life

Fiber’s impressive health benefits certainly warrant upping your intake, but how should first time fibermaxxers go about getting started?

“Fibermaxxing is the practice of intentionally hitting (or exceeding) recommended fiber targets, and can be accomplished either through food or dietary supplements,” says Garcia-Benson. And thankfully, the practice is super easy to integrate into your already-established routine. 

Say, for example, you have yogurt and scrambled eggs for breakfast. To fibermax this meal, you could add whole grain granola and fresh or frozen berries to your yogurt, sautéed veggies to your egg scramble, and serve it with a side of whole grain toast.

Even already high-fiber dishes, like salads, can be fibermaxxed to boost intake even more through adding cooked whole grains, additional veggies, seeds, chopped nuts, or avocado.

Other easy ways to fibermax include leaving the skins and seeds on fruits and veggies (where appropriate) as much as possible, swapping ultra-processed snacks for fiber-rich alternatives (like cut veggies and hummus in place of chips), or opting for smoothies that include whole fruits and veggies over juice (which has much of the fiber removed).

The goal is to have at least one to two fiber-rich foods in every meal and snack. However, if you absolutely detest all fiber-containing foods, or have to limit them for any other reason, fibermaxxing could also look like adding psyllium husk or a fiber supplement to your daily routine.

“The goal is to support digestion, fullness, and metabolic health, though it can be easy to go overboard with fiber, especially if done too quickly, leading to bloating, gas, or discomfort,” says Garcia-Benson, warranting a gradual easing into the practice. This slow build-up could look like fibermaxxing just one meal or snack to start with, and adding on another meal or snack every few days.

Can You Have Too Much Fiber?

But speaking of going overboard, is there such a thing as having too much fiber?

In terms of daily needs, “The Dietary Guidelines for Americans recommends that American adults consume at least 25 grams of fiber per day,” says Whitaker, though depending on age and sex, this recommendation can be as high as 38 grams per day. “But most people fall short of these numbers, so increasing [fiber] intake slowly can be helpful,” explains Garcia-Benson.

If we up our fiber intake too quickly without drinking enough water (which helps move this roughage through your gastrointestinal tract), or far exceed intake recommendations, some unpleasant symptoms can pop up. “This could result in bloating, gas, gastrointestinal pain, discomfort, constipation, and in severe cases, a blockage if not enough water is consumed. Too much fiber intake may also reduce nutrient absorption because fiber may trap vitamins or minerals that the body wouldn’t be able to absorb because fiber is indigestible,” shares Whitaker.

But again, the worst of these effects are seen when significantly increasing fiber consumption without a build-up period, enough water, or if you’re regularly eating very high amounts of fiber (upwards of 60 grams per day). 

“Add a few extra grams of fiber for a few days and see how your body tolerates it before adding more. Your body will adjust to having more fiber over time,” Whitaker adds. Also, when it comes to ensuring you’re drinking enough water with this transition, Whitaker advises, “drink half your body weight in ounces, so for example, if you weigh 150 pounds, you’d want to aim for 75 ounces of water per day.”

With these tips, you should get all the best benefits of fibermaxxing without any of the unpleasant symptoms of jumping in too quickly. “If you notice excessive persistent gas or bloating when increasing fiber, it might be worth checking in with your healthcare provider or a registered dietitian to rule out any outstanding concerns,” Garcia-Benson adds.