A few weeks ago I wrote about T-maxxing. Well, the internet has found something new to max out, and this time I'm mostly cheering… "Fibermaxxing" searches have grown by close to 8,000 percent over the past two years, and the videos are everywhere. People are sprinkling chia seeds on everything, stirring psyllium into their coffee, buying fiber sodas by the case and posting their daily fiber totals like workout stats.
So is this one actually good for you? Mostly, yes. But like every trend online, some people are taking it further than the science goes. Let's talk about where the sweet spot is.
What is fibermaxxing?
Fiber is the part of plant foods your body can't fully digest. It passes through your stomach and small intestine mostly intact, and it does a lot of good work along the way.
Fibermaxxing is the idea of deliberately pushing your fiber intake as high as you can. Some people do it with beans, lentils, berries and whole grains. Others do it with powders, fiber sodas and bars. And some influencers are recommending 60 or even 70 grams a day.
Why am I excited about this one?
Because most of us are nowhere near enough. More than 95 percent of Americans don't hit the recommended amount of fiber. That's about 19 out of 20 people! When a trend pushes people toward eating more plants, I'm not going to argue with it.
Fiber comes in two main types, and both matter.
Soluble fiber dissolves in water and turns into a gel. It's found in oats, beans, apples, citrus and psyllium. It helps lower LDL cholesterol and slows down how fast sugar hits your bloodstream after a meal.
Insoluble fiber doesn't dissolve. It's found in wheat bran, nuts, seeds and the skins of fruits and vegetables. It adds bulk and keeps things moving.
Here's what eating enough fiber is linked to:
Lower LDL cholesterol
Steadier blood sugar
Lower risk of type 2 diabetes
Lower risk of heart disease
Lower risk of colon cancer
More regular bowel movements and fewer hemorrhoids
Feeling full longer, which helps with weight
There's also the gut microbiome piece, which is a big part of why this is trending. The bacteria in your colon feed on certain fibers and turn them into compounds called short-chain fatty acids. Those help keep the lining of your gut healthy and seem to calm inflammation. We're still learning a lot here, but the general direction is very encouraging.
How much do you actually need?
Here's roughly what the national guidelines recommend each day for adults:
Women 19 to 30: 28 grams
Men 19 to 30: 34 grams
Women 31 to 50: 25 grams
Men 31 to 50: 31 grams
Women over 50: 22 grams
Men over 50: 28 grams
Most American adults eat somewhere around 15 grams a day. So for a lot of people, simply getting to the recommended number would nearly double what they eat now.
What does 30 grams look like? A bowl of oatmeal with raspberries in the morning, a cup of black beans at lunch, an apple and a handful of almonds in the afternoon, and a big serving of vegetables at dinner will get most people there. That's real food, no powder required.
Can you overdo it?
No surprise: You can! And the folks aiming for 70 grams on day one are finding out the hard way.
If you jump up too fast, expect bloating, gas, cramping and either diarrhea or, oddly enough, constipation. Fiber pulls water into your gut, so if you don't drink enough, it can actually back you up. Very large amounts can also interfere with how well you absorb some minerals, like iron, zinc, calcium and magnesium.
And as far as we know, there's no extra benefit to going way above the recommended amount. More isn't automatically better.
If you want to increase your fiber, here's how I'd do it:
Add about 5 grams a day each week until you reach your goal. Spread it out over the day instead of loading it all into one meal. Drink more water as you go. Give your gut a week or two to adjust. Some extra gas early on is normal.
Who should talk to a doctor first?
For most healthy adults, more fiber from food is a safe and smart change. A few groups should check in with their doctor before going big:
People with Crohn's disease, ulcerative colitis or a history of bowel narrowing or bowel surgery. High amounts of certain fibers can cause real problems, including blockages.
People with gastroparesis or very slow stomach emptying. This includes some people on GLP-1 medications like Ozempic, Wegovy, Mounjaro or Zepbound. A moderate amount of fiber can actually help with the constipation those medications cause, but big doses of fiber supplements in a slow stomach can be uncomfortable or worse.
People with IBS. Some fibers help and others make symptoms flare, so this is worth sorting out together.
People who take daily medications. Fiber supplements like psyllium can reduce absorption of some medicines, including thyroid medicine, lithium, digoxin and carbamazepine. Usually the fix is just to separate them by a couple of hours.
Kids. Children need fiber too, but less of it, and fiber gummies made for adults aren't the way to get there. Ask first.
Food first, then powders
I'm not against fiber supplements. Psyllium is well studied and genuinely helpful for cholesterol and regularity. But a scoop of powder in a fiber soda doesn't give you the vitamins and minerals that come packaged with beans, berries, vegetables and whole grains. Variety matters too. Different fibers feed different gut bacteria, so eating a wide range of plants does more than any single product.
If you do use a supplement, start low and drink water with it. Look for a USP or NSF seal on the label, too, since supplements aren't checked the way medications are.
When is it more than a fiber problem?
Sometimes people start fibermaxxing because their gut just doesn't feel right. Constipation and bloating can absolutely improve with more fiber. But they can also be signs of something that needs a closer look.
Please don't just add more fiber and hope for the best if you notice:
Blood in your stool or black, tarry stools
A change in bowel habits that lasts more than a few weeks
Unexplained weight loss
Belly pain that wakes you up at night
New symptoms after age 45, especially if you're not up to date on colon cancer screening
Those deserve a real conversation instead of another scoop of chia seeds.
The bottom line
Fibermaxxing gets a lot right. Most of us need more fiber, and eating more beans, whole grains, fruits, vegetables, nuts and seeds is one of the best things you can do for your heart and your gut. Just aim for the recommended amount rather than the most you can possibly eat, and build up slowly with plenty of water. If you have a bowel condition or take daily medications, including a GLP-1, check in with your doctor before you go big.
Want help building a plan that works for your gut?
At Homestead, we have time to talk through things like this with you. No rushed visits, no waiting weeks to get in. Whether you're curious if more fiber could help your cholesterol or blood sugar, or you've been fighting your gut for a while and want to get to the bottom of it, reach out. What's one meal this week where you could add a little more fiber? I’ll be adding some berries to my morning Greek yogurt. Yum!
Doc Langley
