(NewsNation) — A new dietary trend is gaining traction on TikTok: fibermaxxing, which pushes people to increase fiber intake to support digestion, reduce bloating, and regulate blood sugar and cholesterol levels.
While not a medical term, fibermaxxing encourages people to eat more than the recommended 25-35 grams of daily fiber, often by building meals around fiber-rich foods like fruits, vegetables, seeds, and whole grains.
“Fibermaxxing is all about building meals and snacks around fiber-rich foods … and sometimes adding in functional fiber supplements like psyllium husk and Sunfiber,” Jennifer Bianchini, RD, a functional dietitian, told Food & Wine Magazine. “
Examples include adding chia or flax seeds to smoothies, topping salads with roasted chickpeas, or opting for pasta dishes loaded with vegetables.
According to the American Society for Nutrition, only about 7% of U.S. adults currently meet their daily fiber needs, making fibermaxxing a welcome trend, if done correctly.
Is fibermaxxing safe?
Dietitians generally support the trend, but warn that going too fast can have unintended consequences.
“Fibermaxxing can be totally safe and super helpful if done right, since fiber supports gut health, hormones, blood sugar, and bowel regularity,” Bianchini said.
Rapidly increasing fiber without enough water intake can cause digestive issues, bloating, gas or constipation.
“Try increasing your dietary fiber intake by a few grams per day. Pick one meal to start with for a week,” Jennifer House, dietitian and founder of First Step Nutrition in Calgary, Alberta, Canada told USA Today. For example, swap out your white toast or refined breakfast cereal for whole grain and add a piece of fruit. Continue your higher fiber breakfast, and the following week, focus on adding beans or legumes to your lunches.”
When to avoid fibermaxxing
Fiber isn’t for everyone in high doses. According to the Mayo Clinic, those with certain medical conditions should avoid it or consult a doctor first. These include:
- Recent intestinal or stomach surgery
- Crohn’s disease or ulcerative colitis
- Gastroparesis
- Radiation therapy patients
- Colonoscopy prep patients
- Anyone on a medically advised low-fiber diet
“If you have active irritable bowel syndrome, SIBO, diverticulitis, or you’ve been told to follow a low-fiber diet, fibermaxxing might not be ideal,’ Bianchini said.
How to increase fiber safely
Health experts recommend consulting a physician before trying fibermaxxing. If your provider gives the green light, UCSF Health recommends these steps to ease into increasing your fiber:
- Add one serving of whole grains to each meal
- Swap white bread or cereal for whole grain alternatives
- Cook with brown rice instead of white
- Replace meat with beans or lentils 2–3 times a week
- Eat at least five servings of fruits and vegetables daily
- Choose whole fruit over juice
- Add chopped dried fruits to baked goods