Fibermaxxing: A Social Media Trend That Might Be Good

If you spend any time on social media, you may have heard about the latest nutrition trend: FIBERMAXXING. Unlike a lot of nutrition trends that make me roll my eyes, this one actually has some science behind it. But does that mean you should suddenly start eating as much fiber as humanly possible?

Not exactly. Before you start loading your morning oatmeal with chia seeds, flaxseed, berries, bran, and every other high-fiber food you can find, let’s talk about what fiber actually does—and how to increase it without making your digestive system miserable.

First, What Is Fiber?

Fiber is a type of carbohydrate found primarily in plant foods that our digestive enzymes cannot completely break down. Instead of being digested and absorbed in the small intestine like other carbohydrates, fiber travels into the large intestine, where some types are fermented by our gut bacteria. And this is where things get interesting. Your large intestine is home to trillions of microorganisms.

Collectively, these organisms make up your gut microbiome. When certain types of fiber reach the colon, gut bacteria ferment them and produce compounds called short-chain fatty acids (SCFAs), primarily:

• Acetate

• Propionate

• Butyrate

These compounds do much more than just hang out in your intestines. Research suggests that short-chain fatty acids play important roles in maintaining the intestinal barrier, regulating inflammation and immune function, supporting metabolic health, and influencing communication between the gut and other parts of the body.

In other words, when we say fiber "feeds your good gut bacteria," the benefits don't necessarily stop in your gut. If you want to geek out on the science behind short-chain fatty acids, you can read more here.

Not All Fiber Is the Same

We commonly divide dietary fiber into two broad categories: soluble and insoluble fiber. That distinction is useful, but it's also a little oversimplified. Different fibers behave differently depending on how well they dissolve in water, whether they form a gel, and how easily they're fermented by gut bacteria. And many plant foods contain a combination of different types of fiber.

Insoluble Fiber

Insoluble fiber does not dissolve in water. It adds bulk to stool and helps move material through the digestive tract. I like to think of it as helping to keep things moving along. Foods containing insoluble fiber include:

• Vegetables, including celery, carrots, green beans, broccoli and leafy greens

• Skins of fruits such as apples and pears

• Nuts and seeds

• Whole grains

• Beans, peas and lentils

This type of fiber can be particularly helpful for constipation. However, more isn't always better, especially if you already have diarrhea or certain gastrointestinal conditions.

Soluble Fiber

Soluble fiber dissolves in water, and some types form a gel-like substance in the digestive tract. Depending on the specific fiber, soluble fiber may help:

• Lower LDL ("bad") cholesterol

• Slow glucose absorption and improve blood sugar control

• Increase feelings of fullness

• Improve stool consistency

• Feed beneficial gut bacteria

This is where fiber gets more complicated. Some soluble fibers are viscous, meaning they form a thick gel. These tend to be particularly helpful for lowering cholesterol, slowing glucose absorption, and improving stool consistency. Other fibers are highly fermentable, meaning our gut bacteria readily break them down.

Fermentation is generally a good thing because it produces those beneficial short-chain fatty acids we talked about earlier. But there is a catch. Fermentation also produces gas. That's why rapidly increasing certain types of fiber can leave you feeling bloated, uncomfortable and wondering why you ever listened to someone on TikTok in the first place.

What About Fiber Supplements?

This is another area where people tend to assume that all fiber is interchangeable. It isn't. The best fiber supplement depends on why you're taking it in the first place.

Are you trying to:

• Support your gut microbiome?

• Treat constipation?

• Improve loose stools?

• Lower LDL cholesterol?

• Improve blood sugar control?

• Increase fullness to help with weight management?

Different fibers have different properties, so the supplement that works well for constipation may not necessarily be the best choice for lowering cholesterol or feeding your gut bacteria. You also have to consider dose, hydration, medications, gastrointestinal side effects, and underlying medical conditions.

That's why I don't love the advice to simply "take a fiber supplement." Which fiber? How much? And what are you trying to accomplish? Those questions matter.

How Much Fiber Do You Actually Need?

Traditional daily fiber recommendations are approximately:

Women:

• Age 50 and younger: 25 grams/day

• Over age 50: 21 grams/day

Men:

• Age 50 and younger: 38 grams/day

• Over age 50: 30 grams/day

Unfortunately, the overwhelming majority of Americans don't consume recommended amounts of fiber. That's not particularly surprising when you consider how much of the typical Western diet comes from highly processed foods and how little comes from fruits, vegetables, legumes and whole grains. Low-carbohydrate, keto, and grain-free diets can make getting adequate fiber even more challenging if they aren't planned carefully.

And low fiber intake doesn't just affect whether or not you poop regularly. Consistently eating a variety of fiber-rich foods helps support microbial diversity, production of beneficial short-chain fatty acids, and the protective environment of the intestinal tract.

One of the Simplest Ways to Eat More Fiber

You don't need a complicated "fibermaxxing protocol." One of the best places to start is with a Mediterranean-style diet. That means eating more:

• Vegetables

• Fruits

• Beans and lentils

• Whole grains

• Nuts

• Seeds

• Herbs and spices

  
  

These foods provide more than fiber. They also contain vitamins, minerals, healthy fats, and a huge variety of plant compounds called polyphenols that can also interact with the gut microbiome.

Rather than obsessing over one nutrient, focus on eating a wide variety of minimally processed plant foods. You've probably heard the advice to "eat the rainbow."

Another fun goal is to see how many different plant foods you can eat during the week. Some people aim for 30 different plants per week as a way to encourage dietary variety. You don't have to hit a magical number. The bigger message is simply: Variety matters.

So...Should You Try Fibermaxxing?

This is one social-media nutrition trend where I actually like the basic idea. Most people would benefit from eating more fiber-rich foods. Higher-fiber diets can help support:

• Digestive regularity

• Healthy LDL cholesterol

• Better blood sugar control

• Satiety and weight management

• A healthier and more diverse gut microbiome

But I would change the name from fiberMAXXING to something more like fiber-increasing-slowly-and sensibly. Not nearly as catchy, unfortunately. If you're currently eating 10 or 15 grams of fiber per day, don't suddenly decide tomorrow that you're going to eat 40 grams. Your gut may have something to say about that.

How to Increase Fiber Without Regretting It

Increase your intake gradually over several weeks and give your digestive system—and your gut bacteria— time to adapt. Make sure you're also drinking enough fluid, particularly as you increase foods or supplements that absorb water. And whenever possible, get most of your fiber from whole foods rather than supplements or highly processed "high-fiber" products.

Here are a few easy ways to start:

1. Add berries to your breakfast.

2. Replace white bread with a true whole-grain bread—check the ingredient list rather than trusting the color of the bread.

3. Add oats to your breakfast or smoothies.

4. Snack on popcorn instead of chips.

5. Add beans or lentils to soups, chili, and meat dishes.

6. Add another vegetable to dinner.

7. Mix cauliflower rice with regular rice.

8. Add chia or ground flaxseed to oatmeal or yogurt.

9. Leave the edible skin on fruits and vegetables when appropriate.

10. Choose whole fruit more often instead of juice.

You don't have to do all of these tomorrow. Pick one or two and start there.

When More Fiber May NOT Be Better

There are situations where dramatically increasing fiber may not be appropriate. People with gastrointestinal conditions such as Crohn's disease, ulcerative colitis, diverticular disease, gastroparesis, or certain bowel disorders may need individualized recommendations. 4

And the amount and type of fiber you tolerate can sometimes change depending on whether a gastrointestinal disease is active or in remission. This is why blanket advice like "everyone needs to eat as much fiber as possible" isn't particularly helpful. Nutrition needs to be individualized.

The Bottom Line

Fibermaxxing may be trendy, but eating fiber certainly isn't. We've known for a long time that fiber-rich plant foods are an important part of a healthy diet. So instead of trying to "max out" your fiber intake, focus on gradually increasing the amount and variety of plant foods you eat.

Eat more vegetables. Add some beans. Have some berries. Choose whole grains. Snack on nuts and seeds. And give your gut time to adjust.

Sometimes the healthiest nutrition advice isn't particularly exciting: 6 Eat more plants, eat a variety of foods, drink enough water, and don't make drastic changes overnight.

If you need help addressing a specific nutrition question, choosing an appropriate fiber supplement, finding realistic ways to increase the fiber in your diet, or even with protein, then book a 15-minute discovery call, and we can discuss your individual needs.