Folks on social media are all about maximizing their health, leading to an endless stream of “maxxing” trends. The latest? Fibermaxxing. It’s all about upping your daily fiber intake to hit at least 25 to 35 grams per day, using tactics like adding chia or flax to yogurt and smoothies, building bean-heavy bowls, and more. The goals: better digestion, steadier blood sugar, easier weight management, and improved overall gut health.
The trend makes sense. Fiber is one of the most consistently under-consumed nutrients in the U.S., with as many as 95 percent of Americans reportedly falling short of their fair share. This can be problematic, as fiber plays a role in pretty much every bodily function, including digestion, heart health, blood sugar regulation, satiety, and gut microbiome diversity, explains registered dietitian Sylvia Klinger, M.S., R.D.N, with Hispanic Food Communications.
Given that, most health professionals would encourage fibermaxxing’s core concepts—eating more plants and prioritizing fiber-rich foods. However, diving into this fiber-filled trend headfirst could leave you more uncomfortable than satiated. Here’s a look at why upping your fiber intake is probably a good move, plus how to do fibermaxxing well.
- ABOUT OUR EXPERTS: Sylvia Klinger, M.S., R.D.N, is a registered dietitian with Hispanic Food Communications.Marilia Chamon, Dip.NT., is a London-based nutritionist and gut-health specialist. Jerry Bailey, D.C., LA.c., is a certified nutritionist, acupuncturist, chiropractor, and functional medicine physician with Lakeside Holistic Health. Megan Meyer, Ph.D., is a nutritional immunology expert.
What Fibermaxxing Gets Right
At its very core, fibermaxxing taps into something health-conscious folks have known for years: Most of us would benefit from eating more fiber.
“From a digestive standpoint, fiber helps regulate bowel movements and supports gut motility, but its impact goes far beyond that,” explains London-based nutritionist and gut-health specialist, Marilia Chamon, Dip.NT. Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids like butyrate, compounds that help maintain the gut lining, reduce inflammation, and may even influence blood sugar regulation and metabolic health.”
Read More: Just In—Eating Fiber Makes You…Happier?
FYI: Soluble fiber dissolves in water, feeds good gut bugs, and supports healthy blood sugar and cholesterol. Insoluble fiber, on the other hand, doesn’t dissolve, adding bulk to stool and keeping the digestive system moving.
Research consistently shows that eating more fiber supports steadier blood sugar, healthier cholesterol levels, and a gut that does its job well.
The Do’s and Don’ts of Fibermaxxing
Clearly, increasing fiber is a solid plan—but you must do it the right way. Mind these experts’ do’s and don’ts to eat more fiber-forward without sending your digestion into revolt.
Do: Increase Fiber Gradually
Experts consistently recommend ramping up fiber slowly. When people jump from very low fiber intakes to 30 to 40 grams a day overnight, they’re asking for trouble, says Jerry Bailey, D.C., LA.c., a certified nutritionist, acupuncturist, chiropractor, and functional medicine physician with Lakeside Holistic Health. “Fiber gets broken down and fermented by bacteria in the gut, and when you add a ton of it suddenly, you can create a lot of gas and pressure quickly,” he explains. “That’s where bloating, cramping, or that ‘I feel pregnant’ feeling comes from.”
Instead of overhauling everything at once, increase your fiber intake by a few grams each day until you reach the recommended amount, suggests nutritional immunology expert Megan Meyer, Ph.D. “That might look like adding a handful of nuts as an afternoon snack, an extra serving of fruit at lunch, or beans to a dinner you already enjoy,” she says. “Giving your digestive system time to adjust can help minimize discomfort and make the habit stick.”
Slow and steady wins the race here. It should take you weeks (not days!) to work up to your optimal fiber intake goal.
Don’t: Forget About Hydration
Since some fiber absorbs water, upping your consumption can actually slow digestion and make issues like constipation even worse if you don’t have enough fluid in your body. That’s why Chamon recommends increasing your water intake alongside your fiber intake. “A simple rule of thumb: If you’re adding more fiber-rich foods like beans, chia seeds, or whole grains, be more mindful about drinking fluids consistently throughout the day,” she adds.
You can gauge whether you’re getting enough fluids by checking the color of your urine. Pale yellow means you’re in good standing, while a darker shade means it’s time to drink up. Excessive thirst, headaches, fatigue, or constipation (especially when you’re actively increasing your fiber) also signal you’re short on hydration.
Read More: 8 Expert Tips For Nailing Your Hydration Game
As you drink more, make sure your H2O is getting where it needs to go by including plenty of electrolytes (think sodium, potassium, and magnesium), suggests Bailey. Add an electrolyte mix to your water or get plenty of these minerals through your eats.
Do: Focus on Variety, Not Just The Number Of Grams
Remember, different fibers do different things in the body. To reap the full benefits of increasing your fiber intake, make sure you’re incorporating a variety of different fibrous foods. Relying heavily on just one or two fiber sources (like large amounts of raw vegetables or the same grain every day) can unintentionally overwhelm the gut and limit microbial diversity, which is key for optimal gut health, Bailey says. “Mixing fruits, vegetables, legumes, whole grains, nuts, seeds, and resistant starches (think cooked and cooled potatoes, rice, or pasta) tends to be both more effective and easier to tolerate,” he adds.
Don’t: Ignore Symptoms
If adding more fiber leaves you feeling worse instead of better, that’s information worth paying attention to. While many people feel great when they increase fiber, others notice more bloating, gas, constipation, or reflux, explains Bailey. This doesn’t mean that fiber itself is the problem, but that you need to look a little deeper at your gut health. “In some cases, it can point to an underlying issue, like bacterial or fungal overgrowth (SIBO or SIFO), sluggish digestion, or difficulty breaking down food,” he says.
Consider pausing your fiber increase, auditing your hydration levels, and seeking support from a gut-focused healthcare professional, Bailey suggests. There’s no benefit to trying to push through discomfort.
Do: Pair Fiber With Balanced Meals
Fiber works best when it’s part of a balanced meal rather than consumed mostly as the fiber often added to bars and other packaged foods, explains Bailey. Pair fiber-rich foods with protein and healthy fats to stabilize blood sugar, support digestion, and keep energy steady. “Spreading fiber across meals—roughly five to eight per meal—tends to be gentler on the gut than loading it all in at once,” he says. This could be as simple as half a cup of beans or lentils, a small piece of fruit, a cup of cooked veggies like broccoli, or a small serving of oats.
Where Fiber Supplements Fit In
For many people, fiber supplements can really come in handy, especially considering that most adults don’t meet the recommended fiber intake through food alone. But, like most supplements, fiber isn’t one-size-fits-all, according to Chamon.
“Some are more fermentable, others are gentler, and individual tolerance varies widely,” she says. “It’s also important to recognize that people with digestive conditions like IBS or SIBO may feel worse when adding certain fiber supplements.” In those cases, she recommends following the guidance of a qualified practitioner who can help you manage your specific symptoms.
Read More: A Guide To Fiber For People With Sensitive Stomachs
When choosing a supplement, Meyer recommends looking for ones with minimal additives and paying attention to what type of fiber it contains. “Psyllium husk, for instance, is primarily soluble fiber and can be particularly helpful for cholesterol support,” she says. “Partially hydrolyzed guar gum (PHGG) and acacia fiber are often better tolerated by sensitive guts, while inulin and FOS can be beneficial for some people but may cause significant bloating for others, especially if SIBO is involved.”
While incorporating a supplement could be a real game-changer, remember that “supplements are meant to complement a fiber-forward diet—not replace whole foods—and the goal is always to find what works for your body, not to hit a universal number at all costs,” Chamon adds.
The Bottom line
Ultimately, fibermaxxing works—it just works best when it’s less about chasing a number and more about building habits your body can actually sustain, Bailey explains. A thoughtful, gradual approach that prioritizes variety, balance, and how you feel tends to deliver the benefits without the backlash.