Fibermaxxing: How to Hop on the Latest Trend Safely

Finally, a social media wellness craze isn't frowned upon by nutrition experts. Fibermaxxing, or maximizing the fiber intake, can have multiple health benefits. But here are some things registered nutritionists want you to know before stepping up your fiber game.

Fiber, a type of carbohydrate found in plant-based foods, plays an important role in gut health and chronic disease prevention. However, only 7% of American adults get the recommended daily fiber intake, according to a 2021 survey.

This may be poised to change soon, thanks to the fibermaxxing trend that has been gaining traction in recent weeks.

Social media users pose with veggie-packed meals, claiming they will guard against conditions like hemorrhoids or colon cancer, which has been rising in young adults and is attributed to lifestyle factors like diet and alcohol consumption.

So, is fiber really so powerful? And how can we introduce it to the diet without experiencing symptoms like gas and bloating? We asked three nutrition experts.

Soluble vs insoluble fiber

Not all fiber is made equal, and different types have different functions in the gastrointestinal tract:

Soluble fiber dissolves in water and forms a gel-like substance in the stomach, slowing down digestion and making you feel full longer. Regular consumption of this type of fiber helps control your blood sugar and cholesterol.

Foods high in soluble fiber include avocados, apples, bananas, oats, and black beans.

Insoluble fiber doesn't dissolve in water and remains whole as it passes through your stomach. It helps increase insulin sensitivity and keeps the bowels healthy and their movement regular.

Some rich sources of insoluble fiber are whole wheat flour, bran, nuts, seeds, and the skins of many fruits and vegetables.

How much fiber do I need?

Most adults need 14 g of fiber per 1,000 kcal they consume daily. In a standard 2,000 kcal diet, that would be 28 g.

However, the amount of calories we should consume depends on factors like age, sex, and physical activity levels. Therefore, an average woman may need about 25 g of fiber, and an average man needs 38 g.

To put things into perspective, here's how much of commonly eaten foods – considering they are the only source of fiber – a woman would need to consume a day to meet the recommended fiber intake:

• 2 avocados
• 25 medium-sized cucumbers
• 8 bananas
• 4 cups of whole-wheat pasta

Can you eat too much fiber?

Lea Wetzell, MS, LN, CNS, an integrative licensed nutritionist, says it's possible to eat too much fiber, especially if you ramp up intake too quickly or don't drink enough water.

"Going well above 50–60 grams can lead to uncomfortable symptoms like bloating, gas, or even nutrient malabsorption," she says.

Other signs of excess fiber may include discomfort, constipation, diarrhea, and abdominal pain.

Avoiding bloating when fibermaxxing

Nutrition experts tell WellnessPulse that fibermaxxing should be done slowly and steadily to avoid symptoms caused by too much fiber.

Wetzell recommends adding 5 g of fiber at a time over a few days rather than making a big jump all at once. Each increase should be paired with extra water since fiber works best when it can absorb fluid and move smoothly through the gut.

Moreover, you may want to spread fiber-rich foods throughout the day instead of loading them into one meal.

Lisa Schultz, a certified nutritionist, suggests the one-month strategy for increasing fiber intake. On week one, fiber can be added to breakfast. You can start eating a fiber-rich lunch the next week, followed by snacks high in fiber the week after. Finally, on week four, you can start adding more fiber to your dinner.

Chewing thoroughly and incorporating naturally fermented foods can also support digestion and reduce discomfort during the transition.

Lea Wetzell, MS, LN, CNS

If you're new to fiber-rich chia seeds, start with just ½ teaspoon, not two tablespoons, according to Simone Venner, a nutritionist.

Other tips include soaking and cooking beans properly to ease digestion and finishing your meal with peppermint tea or peppermint oil, as they may help reduce symptoms.

Venner says moving your body also matters, as exercise supports digestion and motility.

Who shouldn't do fibermaxxing?

While having adequate fiber intake is important to maintain overall health, some people should discuss fibermaxxing with their healthcare provider.

These are individuals with a history of digestive conditions like irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), and inflammatory bowel disease (IBD), according to Wetzell.

However, Venner points out that research is changing. For example, a 2015 study found individuals with Crohn's disease, a type of IBD, who didn't avoid fiber were about 40% less likely to have a disease flare than those who avoided high fiber foods.

A fiber-rich diet with a good array of plant-based diversity could help support remission and a stronger gut microbiome for those not in an active flare.

Simone Venner

What are the benefits of fiber?

Studies have associated eating more fiber with the reduced risk of the following conditions:

• Cardiovascular diseases
• Cancer, including colorectal, breast, and esophageal
• Type 2 diabetes
• Obesity
• Inflammatory bowel disease

High consumption of fiber also appears to lower the risk of all-cause mortality and death from cardiovascular disease and cancer.

In clinical trials, eating more fiber was also associated with the reduction of the 'bad' LDL cholesterol, reduced triglycerides, and lower systolic blood pressure.

The takeaway

While fibermaxxing appears to be another social media trend, eating more fiber in the long term can provide considerable health benefits. However, nutrition experts recommend adding fiber gradually while maintaining proper hydration and exercising to avoid symptoms like gas and bloating.