What is Fibermaxxing? 4 Tips for Easing Into This Nutrition Trend

Fibermaxxing is a trendy way to talk about boosting fiber intake, usually by adding fruits, vegetables, beans, whole grains, nuts and seeds to your diet.  Unlike so many approaches that cut things out, fibermaxxing focuses on adding more in. It's refreshing — especially since most of us don’t get enough fiber.

What is fiber?

Fiber is a carb, but it's not digested by the body. It plays a critical role in gut, heart and metabolic health.

How many grams of fiber do you need per day?

Women should get about 25 grams of fiber per day. Men should get about 31 grams. An estimated 90% of us fall short of this goal.

What's the difference between soluble fiber, insoluble fiber and isolated fiber?

Soluble fiber dissolves in water and forms a gel-like substance in the gut that helps keep us feeling fuller for longer, regulate blood sugar and lower cholesterol. Soluble fiber is found in foods like oats, beans, lentils, apples, citrus fruits, chia seeds and flaxseeds.  

Insoluble fiber does not dissolve. It adds bulk and helps move food through the digestive system. This helps support regular bowel movements, prevent constipation and keep the digestive tract healthy. Insoluble fiber is found in whole wheat, brown rice, and the skins of fruits and vegetables.  

Isolated fibers can be extracted from food or created synthetically. It includes fibers like chicory root (inulin). Food makers can easily incorporate it into bars, shakes and desserts, cutting calories while boosting the fiber count. But it can make less-healthy foods seem more virtuous by adding "fiber" to the label.  

Isolated fibers do have value, though: They’re prebiotics, feeding good gut bacteria that produce compounds that support whole-body wellness including immunity, lower inflammation, mood and more.  

Is a high-fiber diet good for you?

Benefits of a high-fiber diet include:

• Gut health: Fiber can help keep us regular, prevent constipation and feed good gut bacteria.
• Metabolic support: Fiber slows the absorption of sugar, helps with blood sugar stability and lowers cholesterol.
• Weight support: Fiber can keep us feeling fuller longer, helping to stabilize glucose and energy levels.

Be careful though. Jumping into a trend like fibermaxxing too fast can lead to bloating, cramping or constipation — especially if you don't drink enough water. Ease in gradually and make sure to hydrate well.

How can you add more fiber to your diet?

Here are tips for adding more fiber to your diet:

1. Start slow by adding a serving of vegetables or fruit each day, then building from there.
2. Trade out refined carbs for whole grains like oats, quinoa or brown rice.
3. Add beans or lentils to soups, salads, or pastas a few times a week.
4. Mix fiber-rich add-ins like chia, flax or psyllium powder into smoothies or yogurt.

With fiber, it's important to remember it’s not just about the number. Whole foods like raspberries (which contain eight grams fiber and 65 calories per cup, plus antioxidants) deliver more nutrition overall than many processed cookies or bars made with added insulin or chicory root fiber.  

Be inspired to live your strongest, healthiest life! Subscribe to Molly's podcast FUELED | wellness + nutrition for the latest trends and research related to your body and mind. And tune in to her weekly TV segment on WGNO for more wellness tips, including product spotlights, cooking segments and myth-busting.