- A new viral social media trend has everyone “fibermaxxing.”
- This basically means you’re aiming to “meet or exceed” the recommended daily fiber intake.
- Only 5 percent of people get enough fiber in their diets, according to experts, so eating more is a smart move.
There’s no doubt about it: Fiber has become the supplement queen these past few years. It makes sense, considering it can do everything from support your digestive health to help with weight management. And, as with any buzzy health trend, fiber has slowly made its way onto the TikTok algorithm, with users pointing out its health benefits and telling followers they’re prioritizing high fiber foods. They’ve even come up with a new term, “fibermaxxing,” to describe this intense fiber focus.
But what is fibermaxxing, exactly, and is this a social media health trend something you should actually try? Women’s Health asked some experts to weigh in, and they had a few thoughts on things to consider before diving in.
Meet the experts: Sara K. Riehm, RD, is a dietitian at Orlando Health Center for Health Improvement; Mir Ali, MD, is a board certified general surgeon, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA.
What is fibermaxxing?
Technically, “fibermaxxing” isn’t a medical term, but it’s based on nutritional recommendations on how much fiber to eat in a day. The practice “encourages maximizing fiber intake in meals and snacks to promote digestive health and overall well-being,” explains Sara K. Riehm, RD, a dietitian at Orlando Health Center for Health Improvement.
With fibermaxxing, you aim to “meet or exceed” the recommended daily fiber intake, which is usually between 25 to 38 grams for adults. People do this by eating a range of fiber-rich foods and sometimes by using supplements, Riehm explains.
FWIW, some of the biggest sources of dietary fiber include unsweetened, high-fiber cereal, bulgar wheat, lima beans, Brussels sprouts, and sweet potato, according to the Dietary Guidelines for Americans. “We’re going to see fiber showing up in the highest amounts in plant foods,” Riehm says.
There are two main types of fiber: Soluble and insoluble. “Soluble fiber slows digestion, while insoluble fiber speeds up digestion,” Riehm says. “We can use these to our advantage when we’re dealing with diarrhea or constipation respectively.”
Why are people fibermaxxing?
Well, getting enough fiber really is great for your overall health. Fiber is a macronutrient with plenty of health perks, but research suggests that just 5 percent of people get enough fiber in their diet. “Fiber will help keep your colonic movements regular,” says Mir Ali, MD, board certified general surgeon, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. “It helps maintain a healthy gut flora, which could be important for maintaining normal metabolism and hormone levels.”
Fiber can help lower cholesterol, too. “Soluble fiber will bind to cholesterol molecules and help us excrete them rather than them getting absorbed into the bloodstream,” Riehm says. Because soluble fiber is digested slower, it helps with blood sugar control, too, she says.
Fiber even adds bulk to your food, making you feel fuller, longer, and potentially helping to support weight loss, Dr. Ali says.
“It’s a very powerful super nutrient, so including more of it in our diet can really make a positive impact on our health,” Riehm adds.
Is fibermaxxing safe?
For the most part, experts say you’re just fine to try fibermaxxing. “This is one of the safer nutrition trends I’ve seen,” Riehm says. “It’s focused on consuming nutrient-dense foods and including more of one of the most beneficial components of our diet.”
But, of course, everyone is different. “There’s always a chance someone could have too much of a good thing,” Riehm says. “There are certain GI conditions where it isn’t appropriate to have high levels of fiber, and you may want to talk to your doctor before implementing a meal plan like this.”
How do I start fibermaxxing?
Dr. Ali and Riehm stress the importance of ramping up your fiber intake slowly. Meaning, don’t just suddenly go all in with fiber if you haven’t had much in the past. Otherwise, you could end up dealing with gas and bloating.
“You also want to make sure you’re drinking a lot of fluids,” Ali says. “If you don’t drink enough, fiber can bind you up, leading to constipation.”
Sounds like you might be interested? Experts generally say ‘go for it.’ Just remember to start slow.
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.
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