Articles
Fibermaxxing: The New Gut Health Craze
"Fibermaxxing"
is gaining popularity on platforms like TikTok and Instagram, where users
showcase vibrant, high-fiber meals. This trend emphasizes the consumption of
fruits, vegetables, seeds, and legumes to boost gut health and overall well-being.
While fiber offers multiple health benefits, experts advise against
overconsumption, especially from supplements, as it can lead to digestive
discomfort
What
are fibers?
Dietary fiber comes from plant materials and consists of complex carbohydrates and lignin that humans cannot digest in the small intestine. Instead, it reaches the colon, where gut bacteria ferment it, producing metabolites that can provide energy. However, individual differences in gut bacteria make it difficult to assign a specific caloric value to fiber. In contrast, ruminants like cattle rely heavily on plant fiber for energy because their rumen contains bacteria that break it down for absorption and use.
How
does fiber affect your body?
The effects of dietary composition on weight loss are incompletely understood. In addition to energy intake, fiber intake, energy density, macronutrient composition, and demographic characteristics have all been suggested to contribute to weight loss.
Food
sources:
Compounds that are classified as fiber are primarily obtained from plant-based foods. Good sources of dietary fiber include whole grains, legumes, vegetables, nuts and seeds, and fruits. Fiber supplements are also available to increase the intake of dietary fiber; however, most experts recommend that fiber should be obtained through the consumption of foods, because this form allows consumption of many micronutrients and bioactive compounds contained in high-fiber foods, which provide their own nutritional benefits
What
Is Fibermaxxing?
Eating more protein gets a lot of attention, but what about fiber? Fibermaxxing is exactly what it sounds like: intentionally maxing out your dietary fiber intake, often beyond the standard dietary recommendations, to support digestion, your metabolism, and appetite. Increasing your fiber intake involves adding fiber-rich plant foods like lentils, raspberries, oats, avocados, or flaxseeds, and sometimes layering in fiber supplements like psyllium husk or acacia powder to reach even higher daily totals.
Eating
more fiber is not a new idea, but over-optimizing it is. Some TikTok creators
are showing “what I eat in a day” vlogs that showcase fiber counts of over 40
to 50 grams per day. While it may sound a bit extreme, the message underneath
is a good one: most of us could use more fiber
The
science- backed benefits of high fiber diet
A
high-fiber diet offers several science-backed health benefits, yet most
Americans don’t get enough fiber.
Key advantages include:
● Gut Health: Fiber feeds beneficial gut bacteria, promoting a healthy microbiome, improving digestion, reducing inflammation, and supporting regular bowel movements.
● Weight Management: Fiber helps you feel full longer, reducing cravings and aiding in weight loss by curbing overeating.
● Metabolism: Soluble fiber stabilizes blood sugar levels and improves insulin sensitivity over time.
● Chronic
Disease Prevention: High fiber intake is linked to lower risks of heart
disease, stroke, type 2 diabetes, and colorectal cancer.
Can
you eat too much fiber?
Increasing fiber too quickly or consuming very high amounts—especially without enough water—can cause bloating, gas, cramping, or constipation.
Why does fiber sometimes cause digestive
discomfort?
Your gut needs time to adjust to higher fiber intake. Sudden increases can overwhelm your digestive system, particularly if you're not drinking enough fluids or have conditions like IBS.
Can too much fiber interfere with nutrient
absorption?
excessive fiber, especially from supplements, may reduce absorption of minerals like iron, calcium, and zinc.
Are all types of fiber the same?
Soluble fiber(e.g., oats, beans, apples) dissolves in water, helps regulate blood sugar, and lowers cholesterol.
Insoluble
fiber (e.g., whole grains, nuts, veggie skins) adds bulk to stool and supports
regularity.
A balance of both is important.
How much fiber do most people need daily?
● Women:
25 grams
● Men: 38
grams
● Women
50+: 21 grams
● Men 50+:
30 grams
How
should I safely increase my fiber intake ("fibermaxx")?
● Increase
gradually by \~5 grams/week
● Drink
plenty of water
● Focus on
whole foods (e.g., lentils, berries, oats)
● Use
supplements (like psyllium) only to fill gaps
What’s
an example of a high-fiber day?
● Breakfast:
Oatmeal with chia and berries (12g)
● Lunch:
Lentil soup + half grilled cheese on multigrain bread (12g)
● Snack:
Apple or pear with almonds (7g)
● Dinner:
Stuffed peppers with beans and veggies (10g)
● Total:
\~41 grams
What’s
the bottom line on fibermaxxing?
Fiber is great for digestion, metabolism, and disease prevention, but increasing it should be done gradually and based on individual needs. Always listen to your body and seek professional guidance if needed.
References:
- Miketinas, D. C., Bray, G. A., Beyl, R. A., Ryan, D. H., Sacks, F. M., & Champagne, C. M. (2019). Fiber intake predicts weight loss and dietary adherence in adults consuming calorie-restricted diets: the POUNDS lost (preventing overweight using novel dietary strategies) study. The Journal of nutrition, 149(10), 1742-1748.
- Turner, N. D., & Lupton, J. R. (2011). Dietary fiber. Advances in nutrition, 2(2), 151-152.
- Thomason, C. Fibermaxxing: The Gut-Boosting Trend That’s Taking Over Wellness Discover the fibermaxxing trend and why it’s gaining traction in the wellness world. Learn how loading up on fiber can support gut health, blood sugar balance, and long-term metabolic wellness