What is "Fibermaxxing" ? Dietitian Explains The Trend

If you've been scrolling through TikTok lately, you might have come across the word "fibermaxxing." But what is fibermaxxing really and should you try it?

What is Fibermaxxing?

Fibermaxxing isn't a medical term but it refers to the practice of consuming substantial amounts of fiber, often meeting or exceeding typical daily recommendations.

In the UK, adults on average achieve only about 60% of the recommended 30 g fibre per day, which helps explain the growing interest in boosting fiber intake. While protein has long been in the spotlight, the rise in colon cancer cases is making people aware of how much fiber they actually consume.

A high-fiber diet is consistently linked to lower risks of chronic diseases such as type 2 diabetes, heart disease, and bowel cancer. The trend toward fibermaxxing reflects a wider shift in public awareness around nutrition and prevention, particularly as concern grows over rising bowel cancer rates.

Yet, while fibermaxxing could sound appealing, it's essential to be cautious. Increasing fiber too quickly can have negative effects on digestive health.

How to Properly Increase Fiber Intake

To safely adopt fibermaxxing, you should gradually increase your fiber consumption through whole foods. Here are some practical ways to achieve this:

• Incorporate Beans and Legumes: Foods like lentils, chickpeas, and black beans are great sources of fibre and protein. For instance, just one cup of cooked lentils provides about 15.6 grams of fiber. Adding them to salads or soups can boost your daily intake significantly.

• Choose Whole Grains: When selecting bread, pasta, or cereals, opt for whole grain versions. Whole grains, such as brown rice, can provide about 3.5 grams of fiber per serving, compared to refined grains, which usually offer much less.

  
  

• Snack on Fruits and Vegetables: Keep snacks like berries, apples, carrots, and broccoli at hand. For example, one medium apple provides around 4 grams of fiber, making it a fantastic choice for a healthy snack.

  
  

• Add Nuts and Seeds: Foods like almonds, chia seeds, and flaxseeds are rich in fiber. Just two tablespoons of chia seeds can offer healthy fats along with an impressive 10 grams of fiber.

  
  

• Stay Hydrated: Increasing fiber requires drinking enough water. Aim for at least eight glasses a day to help manage fiber's effects on your digestion.

  
  

Health Benefits of Fiber

The advantages of fiber are well documented and include:

Improved Digestive Health:

Fiber adds bulk to stool, supporting regular bowel movements and reducing constipation. A 2022 systematic review of randomized trials found that fiber supplementation improves constipation, with psyllium (>10 g/day for at least four weeks) showing the most consistent benefits.

Blood Sugar Regulation

Soluble fiber slows the absorption of sugar, helping to stabilize blood glucose levels. Large-scale research, including the EPIC-InterAct study found that higher fiber intake was linked to an 19% lower risk of type 2 diabetes (highest vs. lowest intake).

Heart Health

High-fiber diets are associated with improved cholesterol profiles and reduced cardiovascular risk. A BMJ meta-analysis reported that every extra 7 g/day of fiber lowered the risk of coronary heart disease and cardiovascular disease by about 9%.

Weight Management

Fiber-rich foods keep you full for longer which makes it easier to manage your weight. When your meals are high in fibre this will reduce cravings and snacking throughout the day.

Reduced Risk of Colorectal Cancer

Higher fiber intake is linked to a lower risk of colorectal cancer. A BMJ dose-response meta-analysis found that each additional 10 g/day of total fiber reduced risk by about 10%, while consuming three daily servings of whole grains reduced risk by ~17%. Cereal and whole-grain fibers show the strongest protective associations.

What Do Dietitians Think of the Trend?

Dietitians generally support the idea of increasing fiber intake for better health. However, they caution against the risks of overdoing it too quickly.

Potential Downside of Overdoing Fiber

A drastic increase in fiber can lead to uncomfortable side effects, such as:

• Bloating: Rapidly upping fiber can cause gas and bloating as your digestive system adjusts.

  
  

• Gas Production: Fermentation of high-fiber foods in the gut may lead to increased gas.

  
  

• Digestive Discomfort: Some individuals may experience cramps or discomfort due to a sudden surge in fiber.

  
  

Not everyone is a candidate for fibermaxxing. Individuals with conditions like irritable bowel syndrome (IBS) or inflammatory bowel diseases (IBD) should tread carefully. Even if you struggle with constipation, ramping up fiber all of a sudden could worsen symptoms. It’s advisable to consult with a healthcare provider before making significant dietary changes, particularly if underlying health issues are present.

Final Thoughts on Fibermaxxing

The fibermaxxing trend reflects a growing awareness of the role dietary fiber plays in overall health. While improving fiber intake has many benefits, it's crucial to proceed thoughtfully and progressively.

Incorporating fiber-rich foods can enhance gut health, support stable blood sugar, and create a foundation for long-term disease prevention. However, it's equally important to listen to your body and seek guidance from healthcare professionals if you have specific health considerations.

A balanced diet isn't solely about maximizing one nutrient; it's about finding an approach that suits your unique needs. Approach fibermaxxing with care, and you can enjoy the many advantages of dietary fiber without experiencing side effects.

Are you looking for guidance from a registered dietitian to help with meeting your health/fitness goals or manage a health concern like type 2 diabetes, or other dietary needs? Get in touch for expert support tailored to your goals! Book your appointment here

Joanna Tsintaris, Specialist Dietitian & Biomedical Scientist

Joanna Tsintaris, is the Founder of Nourish Dietitian —an online health and nutrition clinic offering personalized 1:1 dietetic advice. She is a registered Dietitian in the UK and Biomedical Science graduate with first class MSc in Nutrition and Dietetics. Specializing in weight loss and Type 2 Diabetes with an interest in sports nutrition, Joanna empowers clients to make sustainable lifestyle changes, addressing conditions like pre-diabetes, PCOS, and more. With a holistic approach, she fosters a healthier relationship with food, challenges weight stigma, and rejects diet culture. Her clinical expertise, coupled with a commitment to evidence-based practice, ensures clients receive compassionate and person-centered care. Beyond her professional pursuits, Joanna, embodies the principles of holistic well-being in her own life, whether practicing yoga, enjoying brunch, or savoring moments with coffee in hand.