It’s all over TikTok and Instagram: people who are “fibermaxxing.” It’s presented as a new trend, but in reality, we’ve known this for years: getting enough fiber is incredibly important. The advice to eat more fiber has long been emphasized by major organizations like the NHS or the USDA in the US. Still, it never really got much attention until TikTok picked it up. A catchy term was invented, food influencers went viral, and millions of views followed. Fibermaxxing basically means increasing your daily fiber intake (often slightly above the recommended amount) to improve your gut health and overall well-being.
In this article, you’ll learn what fibermaxxing actually does, whether it’s safe, and if this “trend” is truly worth following.
What Is Fibermaxxing?
Fibermaxxing is all about maximizing your daily fiber intake. People often do this by adding fiber-rich foods to every meal and snack. Think beans, lentils, whole grains, chia seeds, nuts, avocado, or fruits like raspberries. Fiber supplements are also popular, but it’s absolutely possible to meet your fiber needs through a few simple changes in your daily diet.
Why Should You Try Fibermaxxing?
Most Europeans consume less than the recommended daily amount of fiber. In the US, it’s estimated that more than 90% of women and 97% of men don’t eat enough fiber. That’s a problem, because fiber plays a major role in your overall health:
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It helps you feel full, so you’re not hungry again within two hours after a meal.
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It keeps your blood sugar levels stable.
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It supports healthy digestion and regular bowel movements.
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It nourishes the good bacteria in your gut. (Did you know that your gut produces the “happiness hormone” serotonin, which means gut health also affects your hormone balance and mood?)
These effects are noticeable quite quickly. In the long term, a high-fiber diet offers even more benefits: it can lower your cholesterol levels and help protect against type 2 diabetes and colon cancer. Research also links a fiber-rich diet to a lower risk of death from cardiovascular disease.
How Much Fiber Do You Need?
The general guideline is to eat 14 grams of fiber per 1,000 calories consumed. The exact amount depends on your daily energy intake, but on average, adults should aim for:
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Women: 25–28 grams of fiber per day
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Men: 31–34 grams of fiber per day
An easier way to remember it: aim for 30–40 grams of fiber a day.
Is Fibermaxxing Safe?
Yes, as long as you don’t overdo it. If you suddenly start eating a lot more fiber than your body is used to, you might experience bloating, gas, or constipation. People with digestive conditions like IBS or IBD should also be careful, as they may need a lower fiber intake to avoid flare-ups.
Things to Keep in Mind When You Start Fibermaxxing
Increase gradually: give your digestive system time to adjust to the higher fiber intake.
Stay hydrated: Fiber absorbs water. If you don’t drink enough, you could experience constipation or stomach pain. Drink extra water when increasing your fiber intake.
Focus on whole, unprocessed foods: Beans, nuts, vegetables, and fruits not only contain fiber but also essential micronutrients. Prioritize whole foods instead of relying on supplements.
Include different types of fiber: there are two types of fiber: soluble and insoluble. Soluble fiber absorbs water, forms a gel-like texture that slows digestion, and feeds your gut bacteria. Examples include nuts, seeds, and some fruits. Insoluble fiber adds bulk to your stool and supports healthy bowel movements. Examples include whole grains and vegetables. For the best results, eat a mix of both types.
Track your intake: this helps you understand how much fiber your meals actually contain and when you’re meeting your daily goals. It can also be helpful to track your current intake before you start fibermaxxing, so you can monitor your progress. If tracking food isn’t your thing, simply make sure each meal includes at least one good, preferably unprocessed source of fiber.
Be cautious with medical conditions: if you have digestive issues, you may need personalized recommendations. Always consult a doctor or dietitian if you’re unsure.
Practical, Easy-to-Apply Tips
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Sprinkle a handful of chia or flax seeds over your yogurt, smoothie, or oatmeal.
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Add vegetables to every meal. Try spinach in your omelet, some cherry tomatoes or baby carrots with lunch, or raw veggies with hummus as a snack. This way, you’ll not only reach your daily fiber goal more easily but also increase your vegetable intake (this is also often below recommended levels).
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Add chickpeas to your salads or cooked vegetables. They’re an easy, high-fiber addition.
Eat your fruit with the skin on, since that’s where most of the fiber is. Just make sure to wash it well before eating.
So, Is Fibermaxxing Worth It?
Yes, if done correctly! Social media made it look like a fancy new trend, but it’s something we’ve always known: eating more fiber supports long-term health.