Your social media feed is buzzing with a new wellness trend: Fibermaxxing. Between smoothie recipes and fitness selfies, influencers share their high-fiber meals and track their daily totals. But unlike some fleeting health trends, our registered dietitians here are nodding in agreement.
The concept is simple: maximize the fiber content of your diet. But before you gorge yourself on beans and broccoli, here’s what you need to know about cooking them safely and effectively.
“I love fiber—it’s important for digestion, satiety, and even cholesterol and blood sugar control,” says Melissa Jaeger, nutritionist and head of nutrition at MyFitnessPal (10). “Fibermaxxing is an easy way to focus on getting more fiber in your diet, and signing up for MyFitnessPal can help you find out which foods contain the most fiber.”
What is Fibermaxxing?
“In general, increasing your daily fiber intake by eating more fiber-rich foods. I recommend gradually increasing fiber intake and fluid intake at the same time to avoid side effects,” says Jaeger (9). The approach focuses on achieving (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 are missing out. The average person only consumes 10-15 grams of fiber per day – well below recommendations (2). Because of this gap, Fibermaxxing is less about following a trend and more about meeting basic nutritional needs.
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How Fibermaxxing works
Increasing your fiber intake provides your body with several scientifically proven benefits. First, fiber promotes regular digestion and can help reduce bloating by adding bulk to stool and supporting healthy gut bacteria (3). For this reason, many people notice improved digestive comfort when they eat more fiber-rich foods.
Beyond digestion, fiber plays a key role in regulating blood sugar levels. Soluble fiber slows the absorption of sugar, helping to prevent blood sugar spikes after meals (4). This makes it particularly valuable for people with diabetes or prediabetes.
Fiber also supports heart health by helping to lower cholesterol levels. 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 doesn’t 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 peels and seeds if necessary. Apples with their skin on, berries, pears, broccoli, Brussels sprouts, and carrots all contain plenty of fiber (6). Legumes like lentils, black beans, and chickpeas are fiber powerhouses, with some varieties providing 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-grain bread (6). Seeds deserve special mention—just two tablespoons of chia seeds contain about 10 grams of fiber, while flax seeds offer similar benefits (6).
How to safely try Fibermaxxing at home
Are you ready to increase your fiber intake? Here’s 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 bloating, bloating, constipation, or diarrhea that can occur if fiber increases too quickly.
- Drink plenty of water throughout the day – fiber requires sufficient fluids to pass smoothly through your digestive tract (11). Start by adding a fiber-rich food to every meal, such as: B. Add berries to your oatmeal for breakfast, a side of vegetables for lunch, and beans for dinner. Track your intake with MyFitnessPal to make sure you’re hitting the recommendations without overdoing it.
Most people can safely increase their fiber intake. However, consult 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 impair mineral absorption (1). Stick to the recommended ranges unless your doctor advises you 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 high-fiber foods contain both types.
Does Fibermaxxing help with weight management?
Fiber increases satiety and keeps you feeling full longer, which can aid weight control efforts (8). However, this is not a miracle solution; it works best as part of an overall balanced diet.
How long does it take for the benefits of increased fiber intake to become apparent?
Many people notice improved digestion within a few days to a week, although cardiovascular benefits such as lowering cholesterol levels can last several weeks to months when taken consistently (5).
Should I take fiber supplements instead?
Whole food sources are preferable because, in addition to fiber, they also contain vitamins, minerals and other beneficial compounds (1). However, fiber supplements may help some people who have difficulty meeting their needs through food alone.
The conclusion
Fibermaxxing isn’t just another fleeting wellness trend – it’s a practical approach to adhering to dietary guidelines that most people don’t follow anyway. By gradually increasing your intake of fiber-rich whole foods such as fruits, vegetables, whole grains and seeds, you can support your digestive health, blood sugar management and cholesterol levels. The key is to take it slow, stay hydrated, and listen to your body as you work toward your daily goal of 25-38 grams.
The post What is Fibermaxxing? A nutritionist explains this fiber trend appeared first MyFitnessPal Blog.
