Fibermaxxing Is One Health Trend That's Good for You
By Najla Zaidi | 18 Aug, 2025

The practice encourages strategically maximizing fiber intake throughout the day to promote digestive health.

The latest trend taking social media by storm is dubbed, “Fibermaxxing,” which stresses intentionally consuming large amounts of fiber-rich foods to meet or exceed recommended daily intake levels.  Most experts seem to agree that this is a trend that they can get behind if done correctly.

"This is a trend I can stick by," Dr. Darien Sutton, ABC New’s Medical correspondent said. "The majority of us are talking about protein, but very few of us are talking about fiber.  It's the one nutrient that can extend your life.  And 95% of Americans are not getting the recommended amount of fiber."

The U.S. Department of Agriculture Dietary Guidelines for Americans suggest at least 25 grams of fiber per day for women under 50 and at least 31 grams daily for men under 50.  These numbers go down slightly for adults over 50.  Adult males over 50 only need 30 grams per day, while adult females in this age group only need 21 grams per day, according to Dahlia Marin, RDN, LD, CGN, CEO at Married to Health.  Children require anywhere from 14 to 25 grams of daily fiber, depending on age and sex, she added.

It’s estimated that about 90% of women and 97% of men are falling short on their daily fiber intake per the U.S. Department of Agriculture and U.S. Department of Health and Human Services Dietary Guidelines for Americans, 2020-2025.  Plus, 9 in 10 Americans aren’t getting enough vegetables in their daily diets, and 8 in 10 Americans aren’t eating enough fruit, Sara Cardenas, MPH, RDN, registered dietitian and nutrition services supervisor at Little Lake City School District said. 

Nutrition experts say Fibermaxxing can provide numerous health benefits, including weight loss and a reduced risk of certain chronic diseases.  By nourishing gut bacteria and supporting hormone balance, maximizing your fiber intake could help regulate mood and promote weight loss.   The trend is also linked to improved blood sugar and cholesterol levels, which could lower the risk of chronic conditions like type 2 diabetes (T2D), heart disease, and even some cancers, including colorectal cancer.  It has also been linked to a lower risk of mortality from cardiovascular disease.

Additionally, a recent study shows that higher intakes of dietary fiber and complex carbohydrates are associated with healthy aging and longevity in women.  Older adults and those with certain health conditions should consult with their doctor before increasing fiber intake.

“Those who are older than 50, have health conditions like short bowel syndrome, pelvic prolapse, and others may feel worse on a high fiber diet,” Marin said.  “People with existing gut conditions like irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), inflammatory bowel disease (IBD), and more may need to temporarily reduce their fiber intake, then add more fiber to their diets slowly and strategically to prevent any adverse gut symptoms,” Marin advised. 

There are two different types of fiber, soluble and insoluble.  Soluble fiber, found in nuts, seeds, and some fruits, pulls water into the digestive system and forms a gel, slowing digestion.  Insoluble fiber, found in whole grains and vegetables, helps add bulk to your stool.  When you’re adding more fiber to your diet, make sure to include both types. “One is not better than the other, both are necessary and provide benefits,” said Cardenas.  You’ll also want to pair fiber-rich meals with plenty of water to keep everything moving smoothly. 

I think the most common misconception is, 'Fiber causes gas and bloating, so I should avoid it,'" said Registered Dietician Steph Grasso.  While she states that fiber can indeed cause gas and bloating, that doesn't mean you should avoid it.  "That's your body's way of telling you it's feeling way too overwhelmed, because it's never digested that much fiber before," she explained.  "Sudden fiber increases, especially if fiber isn't usually part of your diet, can cause temporary gastrointestinal symptoms because your gut bacteria just isn't used to fermenting it."

If you're trying to add more fiber to your diet, I recommend increasing it slowly and gradually," Grasso said.  "If you never eat fiber, set a goal for 5 grams of fiber a day.  Then in the second week, try 10 grams per day and increase by 5 grams each week as tolerated."  She also noted that as people are increasing their fiber, they should also be "drinking plenty of water," because "fiber needs water to bulk and aid digestion."

There are several ways to add more fiber to your diet.  Focus on fiber-rich whole foods like vegetables, fruits, legumes, and whole grains.  These foods not only supply fiber, but also come packed with essential vitamins, minerals, and antioxidants.

You can also add more fiber to your meals by, sprinkling chia seeds or ground flaxseed on your oatmeal, yogurt, or smoothie.  Adding a handful of beans or lentils into soups, salads, or pasta dishes adds plenty of fiber as does swapping white bread or rice for whole-grain versions, such as whole-wheat bread or brown rice.  In addition, adding shredded carrots, leafy greens, or bell peppers to sandwiches, wraps, and omelets is a delicious way to sneak in fiber to any meal or snack.  Substituting popcorn or raw veggies with hummus in place of chips is a healthy alternative, according to Grasso.  It’s always best to get your nutrients from food, but fiber supplements can be a helpful backup for people struggling to meet their goals.

Products such as psyllium husk and inulin powders are popular picks, but they should be used with care.  If you’re considering taking a fiber supplement, consult a dietitian or healthcare provider first.

Fibermaxxing may be trending online, but this time there is science to back it up.  Experts agree that most people could benefit from eating more plant-based, fiber-rich foods.  The key is to increase fiber gradually, drink more water, and prioritize a variety of whole food sources that are both soluble and insoluble for optimum results.