The ‘FiberMax’ trend has health benefits that are worth the hype

Dietary fiber is like the Peter Parker of food nutrients. For a long time, most people ignored it as boring. But you really are a superhero when it comes to your health, and now your moment is finally here.

Social media has fully embraced the concept of “fiber maxing” or increasing the amount of fiber in your diet. On Tiktok, you’ll find tons of videos with tips on how to get the most fiber in your diet and why it’s important for many aspects of your health, from improving digestion to reducing your risk of dying prematurely. Many videos are posted by medical professionals like this self-proclaimed “fiber-obsessed” gastroenterologist.

Hannah Holscher, a professor of nutrition at the University of Illinois at Urbana-Champaign, says it’s time to start paying attention to fiber.

“To be honest, I kind of appreciate this trend, because fiber in general is not a sexy nutrient that people pay attention to, and basically no one is getting enough fiber,” Holscher says.

Yes, most people need more fiber

It is recommended that you consume 14 grams of fiber for every 1,000 calories. This translates to approximately 25 to 38 grams of fiber each day, depending on your gender. But only about 1 in 10 Americans will achieve these goals. The average American adult consumes only about 10 to 15 grams per day.

Holscher says many of the proven health benefits are being missed.

“Eating adequate fiber reduces your risk of developing obesity, reduces your risk of cardiovascular disease and type 2 diabetes, and reduces your risk of certain types of cancer, especially colorectal cancer,” Holscher says. “The benefits range from cardiometabolic health to gastrointestinal health.”

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Eating enough fiber also helps manage blood sugar levels, and studies have indeed found that it lowers the risk of premature death. And fiber is also the main fuel source for the trillions of microorganisms that live in your gut and influence various aspects of your health, from your immune system to your mood, notes Holscher, whose research focuses on the microbiome.

In other words, when it comes to nutrients, fiber is everything.

“So when someone comes to me and says they want to get more fiber into their day, I get really excited,” says Yashi Ansari, a registered dietitian in Los Angeles.

But you need to be strategic about how you respond, she says.

focus on natural foods

The best place to get fiber is from plant foods. Some foods, such as whole grains, kale, nuts, and seeds, are good sources of insoluble fiber, which helps promote digestion. Other foods are rich in soluble fiber, which helps manage cholesterol and blood sugar levels. Oats, beans, lentils, mushrooms, chia seeds, and apples are all good sources, Ansari says.

“Many of these foods contain a little bit of both types of fiber,” says Ansari. “So the good thing is, whichever fiber source you choose, you’re probably getting a little bit of both.”

Ansari says that while fiber supplements are helpful, it’s best to get most of your fiber from whole foods, as they also contain other beneficial nutrients.

“We’re also getting antioxidants from fiber-rich foods, which means we’re getting lots of micronutrients, vitamins, minerals, and antioxidants that support our health,” Ansari says.

Don’t forget the variety

Also, don’t rely on just one fiber source to meet your needs. Holscher points out that our different gut microbes break down different fibers, so eating a variety of plant-based foods can ensure that all of these microbes are fed and keep us healthy.

She points out that one study found that people who consumed more than 30 different plant-based fiber sources per week also had more gut microbes that produce chemical messengers known to promote health. Holscher says a good goal is to aim to consume five different sources of fiber each day. She says it’s probably easy to find in your kitchen.

“Do you have apples and oranges and bananas in your fruit bowl? Can I open the fridge and take out the carrots, celery, and berries?” she says. “And I have a bag of nuts in my pantry. Or I make overnight oats before I leave the house. Things like that.”

Candice Pamper, a nutritionist at The Ohio State University Wexner Medical Center, recommends layering fiber, or finding ways to mix different types of fiber into foods you already enjoy.

“Think about adding apple slices or walnuts to oatmeal, adding tart cherries or pumpkin seeds to Greek yogurt, spreading avocado or hummus on 100% whole grain or sprouted grain bread, or adding beans or lentils to salads, soups, and stews.”

Take it slow and don’t push yourself too hard

Eating more fiber is a lofty goal, but there are some caveats. Pamper says people with certain medical conditions, such as irritable bowel syndrome or Crohn’s disease, should talk to their doctor first because consuming too much fiber or the wrong kind can make their symptoms worse.

In general, it’s best to increase fiber slowly. You might just add a few grams to each meal at first. Too much too soon can lead to bloating and gas. It’s also important to drink plenty of water to help the fiber pass through your digestive system.

Holscher says to think of it as taking a “couch to 5 kg” approach to increasing your fiber intake. “You want to slowly incorporate that fiber. You have to walk before you can run,” she says. Give your gut time to adapt.

So how much dietary fiber is too much? Some social media influencers are encouraging people to eat at least 80 grams of fiber per day. In fact, this isn’t uncommon in some cultures that traditionally have a high-fiber, primarily plant-based diet, but “if someone’s not really used to consuming that much fiber and suddenly goes up to 70 to 90 grams per day, they can experience a variety of negative side effects along the way,” says Berkeley Limketkai, a gastroenterologist at UCLA Health.

Pamper says it’s best not to take health trends to extremes. “Our bodies function best with balanced, gradual changes, rather than drastic ones. That’s why your goal should be to meet your daily fiber needs, rather than trying to maximize your fiber needs.”

In other words, don’t go overboard. After all, the ultimate goal is not to jump on a trend, but to develop sustainable textile habits that will last a lifetime.