What Is Fibermaxxing? The Gut Health Trend Taking Over TikTok

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Only seven percent of American adults consume their daily recommended intake of fiber, according to the American Society for Nutrition. It’s a startling statistic and means the odds are high that you’re among the 93% who need a major fiber boost. But social media users believe they may have found a solution to the problem, as they turn to the latest online health trend, dubbed fibermaxxing.

It’s not an official medical term, but the objective of fibermaxxing is to ensure you eat enough fiber on a daily basis.

“Fibermaxxing is all about building meals and snacks around fiber-rich foods like fruits, veggies, beans, lentils, seeds, nuts, and whole grains, and sometimes adding in functional fiber supplements like psyllium husk and Sunfiber,” says Jennifer Bianchini, RD, a functional dietitian, mind-body wellness expert, and founder of Body to Soul Health.

But what is fibermaxxing, exactly, and is it a health trend worth trying? Here’s what experts have to say.

What is fibermaxxing?

Although the word “fibermaxxing” might sound dramatic, it’s simply the internet’s way of saying, “eat more fiber,” and a lot of it. The practice encourages strategically maximizing fiber intake throughout the day to promote digestive health, and while it is trending now, this is not a new concept.

The goal of fibermaxxing is to meet or exceed the recommended daily fiber intake, which is usually between 25 and 35 grams for adults, according to Alyssa Smolen, MS, RDN, CDN. There’s not a specific plan or regimented diet to fibermaxx correctly, but as Bianchini previously detailed, it usually involves centering your meals around fiber-rich ingredients, adding these ingredients to your meals when possible, and eating a diverse array of plants.

Fibermaxxing is about adding in more ingredients instead of taking some away. Some people achieve this by adding chia and flax seeds to smoothies and yogurt bowls, topping a salad with roasted chickpeas, or adding avocado to scrambled eggs. Or it could look like a pasta recipe that’s packed full of vegetables and other plants, such as a nut and herb pesto.

Is fibermaxxing safe?

Generally speaking, fibermaxxing is safe, and this is one of the rare social media health trends that many nutrition experts endorse — if done correctly.

“Fibermaxxing can be totally safe and super helpful if done right, since fiber supports gut health, hormones, blood sugar, and bowel regularity,” explains Bianchini. “The key is to increase [fiber] gradually and drink more water; otherwise you may experience bloating and digestive issues if added too [quickly].”

That being said, fibermaxxing is not for everyone. Bianchini underscores that “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.” In these cases, always consult a doctor before altering your diet.

What kinds of fiber can you add to your diet?

There are two main types of dietary fiber — soluble and insoluble — and each of these nutrients has important health benefits.

Bianchini details that soluble fiber dissolves in water and forms a gel-like substance, which slows digestion, balances blood sugar, promotes healthy cholesterol, and binds to toxins. It’s found in foods like chia seeds, oats, apples, beans, avocados, peas, and psyllium husks.

Insoluble fiber, on the other hand, doesn’t dissolve in water and acts more like a broom for your digestive tract, sweeping your gut to promote regular bowel movements and add bulk to your stool. You’ll find insoluble fiber in whole grains, nuts, greens, and the skins of fruits and vegetables.

“The magic is in the mix,” says Bianchini. “Both soluble and insoluble fiber [are] important, and most whole plant foods actually contain a combo of each, so a good rule of thumb is to eat a wide variety of plants, colors, and textures at each meal.” Smolen suggests that ideally, people should consume more insoluble than soluble fiber. For anyone who wants to follow that recommendation, she says to follow roughly a two-to-one ratio of the two varieties.

Need meal ideas that include both soluble and insoluble fibers? Bianchini recommends the following simple recipes:

Cooked lentils with sautéed kale
Overnight oats topped with raspberries, ground flax seeds, and almonds
A vegetable bowl with roasted sweet potatoes, red cabbage slaw, and pumpkin seeds

How does fibermaxxing benefit you?

When done intentionally and in accordance with guidelines like the ones Bianchini outlines above, fibermaxxing can offer the following health benefits:

Regulates blood sugar

Per Bianchini, “Fiber regulates blood sugar by slowing digestion and preventing glucose spikes.” This is because fiber — particularly soluble fiber — slows the absorption of carbohydrates (which include sugar) and can help prevent rapid spikes in blood glucose after meals.

Protects heart health

Soluble fiber also helps prevent your body from absorbing fat and cholesterol, which is key for improving heart health, says Bianchini. Research has found that soluble fiber can bind to cholesterol, blocking it from being absorbed into the bloodstream, leading to lower levels of LDL cholesterol and ultimately reducing the risk of cardiovascular disease.

Boosts digestion

Fiber aids digestion by promoting regular bowel movements, preventing constipation, and supporting a healthy gut microbiome. Certain fiber sources also serve as a prebiotic, helping feed beneficial bacteria in the large intestines, per Stanford Lifestyle Medicine.

Promotes satiety

Smolen explains that fiber adds bulk to your food, making you feel full for longer and keeping you satisfied between meals.

How much fiber is too much?

A high-fiber diet certainly has its advantages, but if you’ve had too much, you’ll feel it. Consuming too much fiber too quickly can cause gas, bloating, abdominal discomfort, nausea, and even constipation, emphasizes Bianchini. Excess dietary fiber may alternatively cause loose stool and diarrhea, as insoluble fiber speeds up the movement of food through the intestines, Smolen adds.

It’s difficult to define a blanket guideline for fiber consumption, because daily fiber needs depend on the person, but if you suddenly start eating 40 to 50 grams of fiber a day without working up to it, Bianchini says you might notice those undesirable GI symptoms. It’s also a red flag that you’re eating too much fiber if you notice undigested food in your stool.

As a result, Smolen advises gradually increasing the amount of fiber in your meals, especially if you’re just beginning to monitor and up your intake of this nutrient. This gives your body time to adjust and minimize symptoms.

Of course, Bianchini points out that “like anything, more fiber isn’t always better, and dietary needs should always be personalized.” She recommends that you “go slow, build variety, stay hydrated, and listen to your gut, because fiber isn’t just about grams; it’s about diversity, balance, and what works best for your body.”

Which foods are best for fibermaxxing?

To fibermaxx safely, Bianchini and Smolen recommend incorporating the following fiber-rich foods into your diet:

Whole grains (oats, quinoa, brown rice, barely, buckwheat)
Beans
Edamame
Lentils
Berries (blueberries, raspberries)
Seeds (chia seeds, flax seeds)
Avocados
Raw or cooked greens
Apples
Bananas
Nuts (almonds, walnuts)

Fiber powders and supplements can also be used (when necessary) to meet your fiber goals, but Bianchini strongly encourages getting most of your daily fiber from fresh, whole foods.

Reviewed by

Lauren Manaker MS, RDN, LD, CLEC: Lauren is an award-winning registered dietitian and three-time book author, with more than 22 years in the field.

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