Why You Might Want to Try Fibermaxxing (And How to Do It Right)
Fibermaxxing is the trending wellness approach of intentionally eating high-fiber meals and snacks throughout the day, often exceeding the recommended intake of about 25–35 g/day for adults. Unlike a fad diet, it's about strategically building meals around fiber-rich ingredients like fruits, veggies, legumes, whole grains, nuts, and seeds.
Why Experts Are On Board
Although it’s propelled by TikTok and Instagram, registered dietitians and physicians endorse fibermaxxing, if done thoughtfully:
Improves digestion & gut health, feeding beneficial microbes and supporting regular elimination.
Stabilizes blood sugar & reduces LDL cholesterol, lowering diabetes and heart disease risk.
Increases fullness & supports weight management, by slowing digestion and curbing overeating.
May reduce inflammation and colorectal cancer risk, aiding overall longevity and wellbeing.
Supports mental energy & mood, via the gut-brain connection and stabilized hunger responses.
Potential Pitfalls & How to Avoid Them
Going overboard, especially too fast, can trigger unwanted side effects:
Jumping from low to high intake too quickly can cause bloating, cramps, constipation or diarrhea, as your gut isn’t used to fermenting so much fiber.
Very high fiber from supplements or powders (50–100 g) may reduce absorption of minerals like iron, calcium, and zinc.
Relying on fiber alone can crowd out essential proteins, healthy fats, and micronutrients in your diet
Expert-Approved Guidelines to Try Fibermaxxing Safely
1. Progress gradually
Start low (e.g. +3–5 g/week) and increase slowly, especially if your baseline intake is around 10–15 g/day.
2. Pair with hydration
Drink plenty of water (aiming for ~64 oz or more daily) to help fiber bulk move through your intestines smoothly.
3. Balance fiber types
Include both soluble fiber (from oats, beans, apples) and insoluble fiber (from whole grains, greens, nuts), ideally in a roughly 2:1 ratio favoring insoluble.
4. Favor whole foods over supplements
Whole-food sources are consistently recommended over powders; supplements may help but should be secondary.
5. Listen to your body & personalize
If you have IBS, IBD, SIBO, or a sensitive gut, consult a provider. Tailor intake to avoid discomfort or adverse effects.
Easy Ways to Add Fiber Foods Daily
Breakfast: Oatmeal topped with chia/flax seeds plus berries (~10–12 g fiber)
Lunch: Lentil soup, black bean salad, or half your plate loaded with greens and whole grains
Snacks: Apple slices + almond butter, carrot sticks, handful of nuts or popcorn
Dinner: Beans with quinoa or brown rice, roasted veggies, leafy side salad
Fiber Quick Reference
Ideal daily intake: about 25-35g. per day for most adults.
Typical U.S. intake: about 10-15g. per day.
Safe intake limit: up to 40g. per day. More may cause side effects.
Start slow increments: add 3-5 g. per week.
Fiber types: aim for a 2:1 ratio of insoluble to soluble fiber.
Final Thoughts
Fibermaxxing isn’t just a flash-in-the-pan trend, it’s a science-backed way to bridge the gap between what most people are currently eating and what their bodies need. Centering meals around diverse, fiber-rich whole foods while increasing intake gradually and staying hydrated can produce real benefits: digestion, mood, metabolism, heart health and more.
That said, it’s not foolproof and more isn’t always better. If you have specific health concerns or you’re having digestive sensitivity it’s recommended to seek guidance from a dietitian rather than navigating these changes on your own as increasing fiber can potentially make these concerns worse.
Resources
Dietary Guidelines for Americans, 2020–2025. U.S. Department of Agriculture.
The Nutrition Source: Fiber. Harvard T.H. Chan School of Public Health. April 2022.
Dietary fiber: Essential for a healthy diet. Mayo Clinic.
Written by Sara Jay, MS, RD, LN
Sara specializes in: Diabetes care and self-management for individuals with type 1, type 2, gestational diabetes, pre-diabetes, cardiovascular disease, related comorbidities and metabolic abnormalities, along with preventive support for diabetes and heart disease, and weight concerns addressed through a weight-inclusive approach.