If you’ve been on TikTok lately, chances are you’ve stumbled across yet another nutrition trend online: “fibermaxxing.”
The term first started circulating last summer, but fibermaxxing videos are continuing to make waves on social media, gaining millions of views in just the last few months.
In a viral video from early July, one user said she’s fibermaxxing by eating chia seed pudding with fruit for breakfast daily. “POV: your bloating disappeared and all you did was eat this every morning,” the creator wrote.
Whether it’s veggie-packed salads or chia seed pudding, fibermaxxing is all about loading up on fiber. But is this trend actually good for you?
Here’s what nutrition experts had to say—plus, how much fiber you actually need to eat every day (and the best ways to get it).
At its core, fibermaxxing is about increasing (or “maximizing”) your fiber intake to boost digestion and overall health. Most users online share fiber-rich recipes or ingredients that others can add to their daily routines.
The trend could be interpreted as simply making dietary changes so that you’re able to reach the recommended daily intake for fiber, which is 14 grams per 1,000 calories consumed. It depends on the amount of calories you eat, but in general:
- Women need about 25 to 28 grams of fiber daily
- Men should get about 31 to 34 grams of fiber daily
But others see fibermaxxing as promoting a “more is better” philosophy, regardless of a person’s baseline fiber intake.
And unlike other health trends, there’s no strict rules or consensus about how fibermaxxing enthusiasts should be consuming that fiber. Some opt for whole foods rich in fiber, such as chia seeds, raspberries, or lentils, while others lean on supplements to hit their goals.
When it comes to fibermaxxing, experts agree: Fiber is crucial for a healthy body, and most of us could benefit from eating more of it.
It’s estimated that about 90% of women and 97% of men are falling short on their daily fiber intake. Plus, nine in 10 Americans aren’t getting enough vegetables in their daily diets, and eight in 10 Americans aren’t eating enough fruit, Sara Cardenas, MPH, RDN, registered dietitian and nutrition services supervisor at Little Lake City School District, told Health.
Eating more fiber—at least enough to meet those recommended levels—could have a significant impact on your overall well-being.
And the effects can be immediate. A high-fiber diet can help improve blood sugar control, digestion, and constipation, Mascha Davis, MPH, RDN, author and owner of Nomadista Nutrition, told Health.
It also improves gut bacteria, supports healthy bowel movements, and keeps you feeling full between meals, added Jennifer House, MSc, RD, dietitian and founder of First Step Nutrition.
But increasing your fiber intake helps in the long run, too. “High intake of fiber can lower blood cholesterol levels, and protect against developing colon cancer and type 2 diabetes,” House told Health. It has also been linked to a lower risk of mortality from cardiovascular disease.
“I love that social media finally has a positive nutrition trend,” said House.
Eating a high-fiber diet is good for you, but there’s a catch. “More isn’t always better,” Davis warned.
Fibermaxxing sounds beneficial on paper, but suddenly loading your meals with large amounts of fiber can cause some unpleasant side effects, including:
- Bloating
- Gas
- General digestive discomfort
Plus, fibermaxxing may not be suitable for everyone. In particular, people with digestive conditions such as irritable bowel syndrome or inflammatory bowel diseases should be careful, as they may require a lower-fiber diet to avoid symptom flares.
“Even if you suffer from constipation, increasing fiber all at once could make the situation worse before you get cleared out,” House explained.
For these individuals, it’s essential to consult a healthcare provider before making drastic dietary changes.
If the fibermaxxing trend is inspiring you to increase your fiber intake, there are ways to do it safely without overwhelming your digestive system. The key is starting slowly and being consistent.
But nutritionists have other tips, too.
Focus on Fiber-Rich Whole Foods
For Davis, the best way to increase fiber is by adding certain foods to your grocery list.
“My advice? Focus on fiber-rich whole foods like vegetables, fruits, legumes, and whole grains,” she said. These foods not only supply fiber, but also come packed with essential vitamins, minerals, and antioxidants.
House said one of her family’s favorite fiber-rich snacks is in-the-shell edamame that is steamed or microwaved and sprinkled with salt.
You can also add more fiber to your meals by:
- Sprinkling chia seeds or ground flaxseed on your oatmeal, yogurt, or smoothie
- Tossing a handful of beans or lentils into soups, salads, or pasta dishes
- Swapping white bread or rice for whole-grain versions, such as whole-wheat bread or brown rice
- Adding shredded carrots, leafy greens, or bell peppers to sandwiches, wraps, and omelets
- Snacking on popcorn or raw veggies with hummus, rather than chips
Supplements Can Help
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.
Follow Your Fiber Intake Over Time
Tracking your fiber intake can help you calculate how much fiber is in your meals and snacks, and ensure that you’re hitting daily recommendations. There are plenty of apps online that you can use.
However, tracking isn’t for everyone; if it feels tedious or overwhelming, simply focus on making fiber-rich whole foods the centerpieces of your meals.
Increase Gradually
When it comes to fiber intake, patience is vital. “Increase your fiber intake slowly over time,” Davis advised.
This gives your digestive system a chance to adjust to the higher fiber load without causing discomfort. You’ll also want to pair fiber-rich meals with plenty of water to keep everything moving smoothly.
