Is the viral trend of fibermaxxing actually healthy?

If you've scrolled through social media lately, you might have noticed an unlikely star stealing the spotlight: “fibermaxxing.” Yes, the unassuming and unsexy nutrient known as dietary fiber  — that may call to mind your grandparents talking about their B.M.s — has become the latest wellness sensation. Influencers now tout it as a “natural alternative” to GLP-1 medications like Ozempic and Wegovy because it can help you feel fuller, for longer.

Beyond the social media buzz, read on to learn more about what fiber is and why it matters, whether you should get into fibermaxxing, the possible side effects, and how to try it safely.

Key takeaways

• Fibermaxxing is a wellness trend popular on social media where people try to get 25 or more grams of fiber per day. 

• This can be beneficial because eating a high-fiber diet is shown to have several important health benefits. 

• Increasing your fiber intake by too much too quickly can have unpleasant G.I. side effects. 

• Instead, add more fiber gradually, get your fiber from food rather than supplements, and be sure to drink more water.

“Fibermaxxing” is a social media buzzword for trying to get the recommended daily amount of a fiber — 25 grams for women and 38 grams for men — or even exceeding it. Some sources suggest that consuming more than 25 to 30 grams of fiber per day is considered to be a high-fiber diet. Because fibermaxxing doesn’t have a medical or scientific definition, however, there’s no exact number to hit. Fibermaxxing is popular right now because, in addition to keeping bowels moving, research shows that eating a high-fiber diet can also help support weight loss, improve gut health, lower cancer risk, reduce cholesterol, and regulate blood sugar.

Numerous studies on the many health benefits of fiber show that eating more fiber-rich diets can help people lose weight and reduce belly fat. One main way it works is because fiber “helps with feeling satiated, allowing you to feel full longer,” says Umo Callins, M.S., R.D., CSSD, CPT, a sports dietitian and fitness coach in Oklahoma City. 

One type of fiber in particular, soluble fiber, expands when it mixes with water, creating the feeling of fullness. High-fiber meals have been shown to result in people eating less — not just during that meal, but in their next meal as well. 

Another way fiber helps with weight loss is that it tends to be found in foods like fruits and vegetables that are high in volume and nutrients but low in calories, so they help you meet your nutrition goals and feel full.

Fiber is vital to our health. According to the Dietary Reference Intake, the goal is to hit 25 grams a day for women and 38 grams a day for men. Yet fiber is among the most underconsumed nutrients in the U.S: More than 90% of women and 97% of men do not meet recommended intakes for dietary fiber. So, it’s likely that you’re not getting as much fiber as you need.

Going from 0 to 60 is not how you want to jump on the fiber bandwagon — upping your intake by too much too fast can cause bloating and even worsen constipation. That’s especially true for people taking a GLP-1. 

“They may be more sensitive to the side effects of fiber such as gas and bloating, so should gradually increase their fiber intake as tolerated,” says John W. Blackett, M.D., a gastroenterologist at Columbia University Irving Medical Center in New York City. Here’s how to ease your way in, increase fiber without bloating, and get your fiber from the best sources.

Start slow

“Rapidly increasing fiber intake can cause bloating, gas, and abdominal discomfort,” says Blackett. “This may be due to gut fermentation of fiber which produces hydrogen, methane, and carbon dioxide gases.” First, figure out how many grams of fiber you’re eating each day. The Weight Watchers app makes this easy by automatically tracking fiber when you track your meals. Then, try increasing that gradually (add up to 5 grams of fiber per week), over several weeks, to let your G.I. system get used to the extra fiber.

Drink lots of water

You might think that more fiber automatically equals easier bowel movements, but the opposite can be true. “Increasing fiber intake without drinking sufficient fluids may thicken stools, which can actually worsen constipation,” says Blackett. Make sure that as you’re consuming more fiber, you’re also pairing it with more water to keep your digestive system moving, aiming for 64 fluid ounces a day.

Get your fiber from food first

Sure, it’s easy to stir some psyllium husk powder into your water or eat a fiber-added bar and call it good — but it’s not as good as getting that same amount of fiber from natural foods. “Health benefits of fiber from whole foods such as fruits, vegetables, and whole grains are generally superior to those from fortified products, because whole foods contain additional nutrients including vitamins and minerals,” says Blackett. Think of a fiber supplement as exactly that: a supplement, as in it should be added to your good whole food sources of fiber, not to replace them.

Mix soluble and insoluble fiber

Fiber comes in different forms, with each one offering unique benefits — that’s why they work best in combination. Soluble fiber can help regulate blood sugar levels and promote gut health. Insoluble fibers help keep you regular and may reduce the risk of colon and other cancers.

Soluble Fiber: This type “dissolves in water to form a gel-like substance," says Blackett. By retaining water in the G.I. tract, it helps to slow digestion and stabilize blood sugar. This helps with weight regulation because it can help you feel fuller for longer, so you eat less at that meal and the next meal. 

Soluble fiber has been associated with improvements in cholesterol and glycemic control, and it’s found in foods like oats, chia seeds, fruits, and vegetables.

Insoluble Fiber: This type “does not dissolve in water," says Blackett. "It increases stool bulk and may also help with constipation.” It acts almost like a broom, sweeping out your digestive tract, which may be why it’s linked to reducing colon cancer risk. Good sources include beans, nuts, wheat flour, and bran. 

Both soluble and insoluble fiber are important for overall health, and the great news is that many foods naturally contain both, such as apples and pears with skin, berries, whole grains, seeds, and legumes (beans, lentils, chickpeas). 

Some good sources of fiber, many of which are featured in these high-fiber recipes, include:

• Lentils (8 g of fiber per ½ cup)

• Chia seeds (7 g per 2 tbsp) 

• Black beans (8 g per ½ cup) 

• Raspberries (8 g per cup) 

• Broccoli (2 g per cup)

• Cauliflower (2 g per cup)

• Sweet potato (4 g per medium potato, baked with skin)

• Cabbage (2 g per cup)

• Brussels sprouts (4 g per cup)

• Air-popped popcorn (2 g per 2 cups) 

• Cooked oatmeal (4 g per cup) 

• Cooked whole wheat pasta (4 g per cup) 

• Avocado (3 g per ¼ avocado) 

The main risk of fibermaxxing, especially if you jack up your intake too quickly, is GI side effects like diarrhea, bloating, gas, and abdominal discomfort. It can even up your risk of constipation. (Ironic, we know. That’s where the hydration comes in.)

Remember to go slowly, increasing your fiber over the course of weeks, and drink lots of water. If you’re still having issues with bloating, you may want to stick to cooked veggies and beans, as they tend to be easier to digest than raw fruits and vegetables. 

People with concerns like IBS (irritable bowel syndrome), a more sensitive gut, or who are taking a GLP-1 medication should reach out to their healthcare provider before increasing their fiber intake. “Everyone with IBS has their own unique needs and triggers, so recommendations should be individualized to you,” says Callins.

“Proteinmaxxing” is the same idea as “fibermaxxing,” only with hitting daily protein goals instead of fiber. While both of these nutrients are key for weight loss and overall health, there is “robust evidence that shows most Americans already consume sufficient amounts” of protein, per Stanford Medicine’s Nutrition Studies Research Group; if you consume too much of it, you risk exceeding recommended amounts of saturated fat and sodium. 

Fiber, on the other hand, is a nutrient most Americans fail to consume in adequate amounts. So, while it’s important to get enough fiber and enough protein, if you’re going to focus on “maxxing” one of them, fiber may offer more benefits and fewer downsides.

The Weight Watchers Points system makes getting enough fiber easier by simplifying complex nutritional info. You get a tailored-to-you points budget, and every food gets a points value. You can choose how and when you spend your points, but foods that are higher in fiber (and other important nutrients) are lower in points and may even be ZeroPoint Foods. This encourages you to fill up your plate with them. 

In addition to tracking your points, the Weight Watchers app also automatically tracks fiber intake, so you can see exactly how much you’re getting each day. Plus, the WW app gives you tons of fiber-filled recipes to help you hit those goals.

The popular wellness trend of “fibermaxxing” involves trying to hit the recommended daily amount for fiber (25 g for women; 38 g for men). It can be beneficial because eating a high-fiber diet is shown to have several important health benefits. That said, increasing your fiber intake by too much too quickly can have unpleasant G.I. side effects. Be sure to increase your fiber intake gradually, get your fiber from food rather than supplements, and drink more water.