What’s fibermaxxing, and is it good for you?

Few of us get enough fiber every day.

We may have grand ambitions when we fill our grocery carts with fresh veggies and fruit, but sometimes that produce goes bad before it makes it into a meal.

A trend on social media called “fibermaxxing” encourages people to load up on fiber to reap the benefits, including:

• Better digestion
• Blood sugar management
• Weight control
• Reduced disease risk.

What does fibermaxxing mean?

The exact amount of fiber that qualifies as “maxxing” isn’t well-defined, but the typical range falls between 25 and 35 grams per day. That aligns with established nutrition guidelines.

Most American adults today fall very short of these targets, which is often caused by an overall lack of plant-based foods in their diet.

Is fibermaxxing good for you?

Fibermaxxing isn’t inherently harmful, but it’s possible to take it too far, especially if your body isn’t used to it.

The recommended daily fiber intake for adults is 25 to 35 grams. Most don’t get anywhere close to these targets.

There’s no firm limit on the amount of fiber that’s too much. Still, some information suggests that upwards of 50 grams of fiber every day increases the risk of problems. Other information says this limit might be closer to 70 grams.

Why is fiber so important?

Consuming enough fiber is important to be healthy and for our bodies to function well.

Dietary fiber provides many benefits — such as adding bulk to stool, which is important for promoting regular bowel movements and preventing constipation. Also, fiber provides physiological benefits by fermenting in the gut microbiome. The gut microbiome is the group of microorganisms in your digestive tract.

When fiber ferments in your gut, it produces substances that can improve gut health and overall well-being by:

• Lowering cholesterol
• Regulating blood sugar
• Promoting a sense of being full
• Reducing inflammation

These effects have been linked to a lower risk of heart, type 2 diabetes, obesity and colorectal cancer.

How to safely participate in fibermaxxing

Since fiber affects digestion, increases are best made gradually over several weeks. That’s especially important if you’re starting below the minimum recommended intake. Make sure you stay hydrated to prevent digestive discomfort.

While fiber is beneficial and necessary, sudden increases — whether above the recommended daily amount or all at once — may cause:

• Bloating
• Gas
• Abdominal discomfort
• Constipation
• Diarrhea
• Lowered absorption of minerals including iron, zinc and calcium.
• Phytobezoar, a rare intestinal blockage from having too much fiber or not chewing your food sufficiently

Foods with the highest fiber:

• Whole grains: barley, bulgur, brown rice, bran and wheat cereal, farro, oats, quinoa, whole wheat bread and pasta
• Legumes: beans, chickpeas, edamame, lentils, green peas and split peas
• Raw fruit with skin, and dried fruit
• Raw, uncooked vegetables and vegetables with skin
• Nuts and seeds

Fiber powders and supplements can also be used when necessary to meet your fiber goals.

Foods with low fiber:

• Bread, bagels, cereals and crackers made with enriched, refined white flour
• Dry cereal such as corn flakes, cream of wheat and puffed rice
• White rice and pasta
• Applesauce, canned or cooked fruit without seeds or skin, pureed fruit, small amounts of ripe bananas and melons
• Cooked vegetables, pureed vegetables and vegetables without skin or seeds
• Smooth nut butters
• Meat, poultry, fish
• Eggs
• Dairy products: milk, cheese and yogurt
• Tofu

Should we all be fibermaxxing?

No. While fibermaxxing is generally safe and appropriate for most people when approached with caution, it’s not appropriate for everyone. There are certain conditions in which a low-fiber diet can be helpful.

Conditions that require a low fiber diet include:

• Active Crohn’s disease or ulcerative colitis
• Bowel obstruction
• Diarrhea
• Diverticulitis
• New colostomy/ileostomy
• Recent intestinal surgery
• Colonoscopy prep

In these cases, limits on fiber are often temporary until the condition improves or the procedure is over, then fiber is increased strategically to prevent any adverse digestive discomfort.

Older adults and those taking corticosteroids (prednisone or budesonide) should talk with their primary care provider before increasing the amount of fiber they eat.

It’s possible to try too hard to get optimal or even maximal amounts of fiber, which can cause anxiety about not always hitting or exceeding daily targets.

Fibermaxxing could become a problem if you:

• Obsessively track your fiber intake
• Feel anxious about not getting enough fiber
• Constantly worry about the quality of fiber in foods

People are increasingly recognizing how important fiber is for overall health, but more is not always better. Your body works best with balanced, gradual changes rather than extreme approaches.

It’s better to focus on meeting the daily recommended amount of fiber than to try to eat way over that amount. We should probably prioritize fibermeeting — not fibermaxxing.